Chp 18 Program Design and Technique for Plyometric Training Flashcards
Elastic energy in _____ and _____ is increased with a _____ and then briefly stored.
tendons; muscles; rapid stretch
The _____, when stretched, stores elastic energy that increases the force produced.
series elastic component (SEC)
The _____ is the primary source of muscle force during concentric muscle action.
contractile component (CC) (i.e., actin, myosin, and cross-bridges)
The _____ exerts a passive force with unstimulated muscle stretch.
parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, sarcolemma)
When muscle spindles are stimulated, the _____ is stimulated, sending input to the spinal cord via _____ nerve fibers.
After synapsing the _____ in the spinal cord, impulses travel to the _____, causing a reflexive muscle actions.
stretch reflex
Type Ia
alpha motor neurons
agonist extrafusal fibers
The stretch-shortening cycle (SSC) employs both the _____ of the SEC and _____ of the stretch reflex to facilitate _____ over a minimal amount of time.
energy storage
stimulation
maximal increase in muscle recruitment
_____ is vital to muscle recruitment and activity resulting from the SSC.
A fast rate of musculotendinous stretch
Needs Analysis
To properly design a plyometric training program, the strength and conditioning professional must analyze the needs of the athlete by evaluating _____, _____ and _____.
his or her sport
sport position
training status
Factors affecting plyometric intensity
points of contact
speed
height of the drill
participant weight
Frequency
_____ to _____ hours between plyometric session is a typical recovery time guideline for prescribing plyometrics.
48; 72
Recovery for depth jumps may consist of _____ of rest between repetitions and _____ between sets.
5 to 10 seconds
2 to 3 minutes
Lower body plyometric volume is normally given as the _____ per workout but may also be expressed as _____, as with plyometric bounding.
the number of foot contacts
didtance
Upper body plyometric volume is typically expressed as _____ or _____ per workout.
the number of throws
catches
Plyometric Volumes (contacts per session)
Beginner:
Intermediate:
Advanced:
80 - 100
100 - 120
120 - 140
Most programs range from _____ weeks; however, vertical jump height improves as quickly as _____ weeks after the start of a plyometric training program.
6 to 10
4
Plyometric exercise session must begin with a _____, _____, and a _____.
The specific warm-up should consist of _____.
general warm-up
stretching
specific warm-up
low-intensity, dynamic movements
Age Considerations - Adolescents
The primary goal is to _____ and _____ that will carry over into adult athletic participation.
_____ and _____ are contraindicated for this population.
develop neuromuscular control; anaerobic skills
Depth jump; high-intensity lower body plyometrics
Masters
The plyometric program should include no more than _____ low- to moderate- intensity exercises.
The volume should be lower, that is, should include fewer _____ than a standard plyometric training program.
5
total foot contacts
For lower body plyometrics, _____ is essential, particularly for depth jump
proper landing technique
The _____ should over the knees, and the knees over the _____ during the landing.
shoulders
toes
For lower body plyometrics, previous recommendations held that the athlete’s 1RM squat should be at least _____ his or her body weight.
1.5 times
An athlete beginning plyometric training for the first time would be required to stand on one leg for _____ without falling.
30s
An experienced athlete beginning an advanced plyometric training program must maintain a _____ for _____ without falling.
single-leg squat
30s
Balance Tests Positions
1.
2.
3.
standing
quater squat
half squat
Athletes weighing over _____ should not perform depth jumps from heights greater than _____ inches.
220lbs
18
Most bounding and running drills require at least _____ of straightaway, though some drills may require a straightaway of _____.
30m (33 yards)
100m
For most standing box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be _____.
3 to 4m
Boxes should range in height from _____ to _____ inches and should have landing surfaces of at least _____ by _____ inches.
6; 42
18; 24
The recommended height for depth jumps ranges from _____ to _____ inches, with _____ to _____ inches being the norm.
16; 42
30; 32
Begin depth jump with the height of _____.
12 inches
