Chapter 18: Program Design for Plyometric Training Flashcards
what are plyometrics?
quick, powerful movements that use a countermovement to enable a muscle to reach maximal force in the shortest possible time
according to the ________ model of plyometric exercise, elastic energy in tendons and muscles is increased with a rapid stretch (eccentric phase) and then briefly stored
mechanical
if a concentric muscle action immediately follows an eccentric muscle action, the stored energy is _______ and contributes to the total force production
released
what makes up the majority of the series elastic component (SEC)?
tendons
how does the series elastic component contribute to the total force production?
naturally returns the muscles and tendons to their unstretched position
primary source of muscle force during concentric muscle action
contractile component (CC)
what are the 3 reasons why stored energy can dissipate and be lost as heat?
no concentric phase
eccentric phase too long
too much joint motion
activating a muscle at high threshold followed by plyometrics
post activation potentiation (PAP)
when muscle spindles sense muscle stretch, it results in reflexive activation called what?
potentiation
what are the three phases of the stretch shortening cycle?
eccentric
amortization
concentric
what phase of the SSC does the agonist muscle stretch, muscle spindles are stimulated, and elastic energy is stored in the SEC?
eccentric phase
what phase of the SSC is the pause between phases I and III and the stretch reflex neuron pathway occurs?
amortization phase
what phase of the SSC involves the shortening of the agonist muscle fibers and elastic energy is released from the SEC?
concentric phase
cycle that uses both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time
stretch shortening cycle
high rate of stretch = higher muscle ___________
recruitment
what is the body’s involuntary response to an external stimulus that stretches the muscle?
stretch reflex
why does too much motion at a joint dissipate stored energy as heat?
loses tension in the muscles/tendons
a fast rate of musculotendinous _______ is vital to muscle recruitment and activity resulting from the stretch shortening cycle
stretch
what is impulse?
change in momentum
begins at touchdown and continues until the movement ends
eccentric phase
the quick transition from eccentric to concentric WITHOUT MOVEMENT
amortization phase
follows the amortization phase and comprises the entire push off time until the athlete’s foot leaves the surface
concentric phase
_______ body ploys are appropriate for virtually any athlete or sport
lower body
plyometric ______ refers to the amount of stress placed on muscles, connective tissues, and joints
intensity
an intensity increases, volume should ________
decrease
what is the recommended recovery time between plyometric sessions?
48 to 72 hours
how many plyometric sessions per week do athletes commonly perform?
2 to 4 sessions/week
what load %1RM for squat jumps?
30%
what level of intensity are depth jumps?
high
if the athletes weighs more than 220 pounds, they should avoid performing depth jumps off boxes higher than ___ inches
18
although depth jumps are typically performed off boxes 30-32 inches high, what is the height range that can be used in inches?
16 to 42 inches
what is the recommended recovery time for depth jumps in between reps?
5 to 10 seconds
what is the recommended recovery time for depth jumps in between sets?
2 to 3 minutes
what is the proper work to rest ratio is the most appropriate to assign to a plyometric training workout?
1:5 to 1:10
what are possible factors that affect plyometric intensity?
points of contact
speed of drill
height of drill
body weight
how are lower body plyometric volumes expressed?
number of contacts or distance per workout
how are upper body plyometric volumes expressed?
number of throws or catches per workout
what is a recommended lower body plyo volume for beginner athletes?
80 to 100 contacts per sesión
what is a recommended lower body plyo volume for intermediate athletes?
100 to 120 contacts per session
what is a recommended lower body plyo volume for advanced athletes?
120 to 140 contacts per session
vertical jump height improves as quickly as ____ weeks after the start of a plyometric training program
4
how long do most plyometric programs last?
6 to 10 weeks
because plyometrics is a form of resistance training, it must follow the principle of ___________ ___________
progressive overload
what is progressive overload?
systematic increase in training frequency, volume, and intensity
athletes should perform plyometrics before or after aerobic conditioning?
before
why is it recommended for athletes to perform plyometric exercises before aerobic endurance training?
aerobic exercise may have a negative effect on power production
depth jumps should not be performed until growth plates are _______
closed
for masters, no more than ____ low to moderate intensity exercises in a plyometric session
5
what are some examples of low intensity, dynamic movements that can be performed as a plyo warmup?
marching
jogging
skipping
footwork
lunging
special attention to ______ positioning must be given to reduce an athlete’s risk of lower extremity injury
valgus
depth jumps and high intensity lower body plyos are contraindicated for what population?
adolescents
what is the recommended recovery time between plyo workouts for masters?
3 to 4 days
high intensity resistance training followed by plyometrics for post activation potentiation
complex training
________ body resistance training should be combined with ______ body plyometrics and vice versa
upper/lower
why is it not useful to train plyometrics in sand?
sand or unstable surfaces take away from the amortization phase
what three balance test positions must be performed to start a plyometric training program?
standing
quarter squat
half squat
how many seconds does each balance position have to be held on one leg?
30 seconds
athletes who weigh more than ____ pounds may be at an increased risk for injury when performing plyometrics
220
to prevent injuries, the landing surface used for lower body plyometrics must possess adequate ______ ___________
shock absorption
what is the recommended ceiling height for box and depth jumps?
3 to 4 meters or 9 to 13 feet
most bounding and running drills require at least ____ meters or 33 yards
30 meters
boxes should have landing surfaces of at least ___ by ___ inches
18 x 24 inches
