Exam 2 Week 5 Plyo Flashcards
what is a plyometric exercise
maximal force potential, in the shortest amount of time
what type of movements are used in plyo
quick and powerful
what cycle of the muscle do we use
the stretch shortening cycle
what is the goal of plyo exercise
to improve power and quick movements required by sports, like jumping.
the stretch shortening cycle utilizes what unit and what reflex to maximize what
musculotendinous unit, and the stretch reflex to maximize muscle recruitment and power output.
what are the 3 phases of plyo (with definitions)
eccentric (energy stored in agonists muscles)
amortization (transition phase)
concentric (energy released by elastic components)
what is the amortization phase
time from the eccentric to concentric phase
what is the most important phase for force production
amortization
the (shorter or longer) the time, the more energy is available for the concentric action
shorter
the stored energy allows for a …
larger output from the muscle, compared to a typical concentric action
describe the three phases, eccentric amortization and concentric for a drop jump
eccentric- you drop down and go into a deep squat, store energy in muscles
amortization- quickly stop the squat
concentric- jump!
when programming plyometrics, what are the 5 things that must be considered
needs analysis mode intensity frequency and volume recovery
what is the mode
the body region performing the activity, (either upper or lower body)
what is the intensity
amount of stress placed on the muscles, joints, connective tissue.
what is a consideration when choosing an intensity
their level of experience, and where they are in their training.
volume of a measure of, and how it it determined
contacts per session, based on the persons plyo experience
how can we determine frequency
varies from 1-3 times a week depending on load, where they are in the season, experience with exercises
what is the rest time between reps
2-5 seconds
what is the rest time between sets
2-5 minutes
what is the proper work: rest ratio
1:5-1:10
how long should the program be
6-10 weeks
what is speed
the skills and abilities needed to achieve high movement velocities
what is the focus of speed
reaching maximal velocity, like in sprinting.
what three ways can we work on training speed
RT (working on power and strength) Sprinting Mobility (work on soft tissue and joints)
how can speed be increased
by an increase in stride length, or an increase in stride frequency
what are the three phases of sprinting
start, acceleration and top speed
what is agility
the skills and abilities needed to change direction, velocity or mode
what are the three primary training methods for improving agility
RT (power and eccentrics)
change of direction (stop, accurate in another direction)
perceptual and cognitive ability (reactive drills)
examples of agility testing
5-10-5
T-test
Illinois agility
what is change of direction
the ability of an athlete to stop and accelerate and change direction
what is perceptual cognitive ability
visual scanning, pattern recognition, decision making, knowledge of a situation and accuracy. improving reaction time, like with the lights drills.
