Chapter 4C - Olympic Lifting and Plyometric exercise technique Flashcards
What is Olympic lifting and what exercises are examples of that?
Olympic lifting focuses on explosive lifting of higher weights in a specific defined motion. (such as squat, deadlift, clean, and snatch)
It challenges that cardiovascular and musculoskeletal system by utilizing the anaerobic pathways…
How should a person who is susceptible to injury - who is dealing with poor bone density, prior ligamentous or tendon injuries especially to the knees, or post-surgical individuals handle plyometrics?
Young person/ old person?
They should only do plyometric under carefully monitored and modified conditions due to the strains and forces induced by such explosive jumping.
Young athletes and senior athletes can safely do plyometric training, but in a more modified fashion to control the load on the body. For example - box jumps or depth jumps are likely not safe for these populations, but bounding or skipping drills and one-legged hops can be implemented into programs in healthy athletes. However, the frequency should be limited to a day or two per week, with several days of rest in between.
What’s an important thing involving jumping and landing to teach an athlete regarding plyometrics.
When during a workout to do plyo drills
Which way are the hands facing typically during a plyo workout.
Athletes should be taught proper landing. This includes using eh arms to reduce momentum and flexing the knees to attenuate the landing forces.
Focus eyes where they intend to jump to and maintain mental focus during each individual repetition to prevent tripping and accidental injuries.
Best not to engage in such activities late in a workout when the NM system and mental focus might be fatigues.
Hands are usually facing the body in plyo activities.
Plyometrics use quick, powerful movements that involve a pre-stretch or countermovement. Explain this is bit with power.
How much rest for plyometric exercises between reps and sets?
This serves as a stretch-shortening cycle and increases the power of subsequent movements by harnessing the stretch reflex. It also uses the natural elastic components of tendons and muscles.
With the stretch shortening cycle, rapid eccentric contractions elicit the stretch reflex and the storage of elastic energy, which increases force production of subsequent concentric contractions.
5-10 seconds between box jumps and 2-3 minutes between sets. Depending on the sport and skill level, these exercises should only be completed 1-3x per week in training.
Plyometrics should be especially monitored in athletes who weight over how much.
Who else should receive special care and attention.
220 pounds
Injured athletes, senior athletes, youth, and athletes with balance issues.
Proper footwear and soft, rubberized flooring or grass should be used to reduce landing forces.
Feedback should be specific and timely as possible, and should be visual, auditory, and kinesthetic depending on each athletes learning style
