Kin 4010 Exam 3 Flashcards
What is a plyometric exercise?
It is a quick powerful movement that consists of reactive exercises and an eccentric contraction followed immediately by an explosive concentric contraction. This is the stretch shortening cycle. THESE ARE POWER MOVEMENTS
What are the 3 phases of the stretch shortening cycle?
The eccentric phase which begins at touchdown and continues until the movement ends. The amortization phase which is the phase that is between the switch from eccentric to concentric. The concentric phase is the third and final phase which involves pushing off.
We want to shorten which phase of the stretch shortening cycle, this is a main goal of plyometrics?
We want to shorten the amortization phase, we want to move from eccentric to concentric phases as fast as possible to get the most out of it.
What is the mechanical model of a plyometric exercise?
Elastic energy is stored during the eccentric phase in the tendons and muscles as they increase rapidly and stretch, then if a concentric muscle contraction follows immediately after the stored elastic energy is released which contributes to total force production.
What is musculotendinous stiffness?
What’s better, more stiffness or less?
This is the function of muscle force and tendon elongation, its the elasticity of the tissue.
More stiffness allows for faster energy transfer which will make overall power production greater, lower stiffness causes loss of energy.
What hurts musculotendinous stiffness (MTU)? What improves it?
Static Stretching and inadequate recovery hurts it, resistance training improves it.
What is the average and ideal amortization phase for a plyometric movement?
23ms is average, 15ms is ideal
If the amortization phase is decreased during a training exercise they are missing out on what?
Improving the amortization phase and therefore power
For most athletes should you train peak velocity, peak force, or peak power?
You should be training all three consistently for most athletes.
How do we train peak velocity, power, and force?
Plyometrics trains peak velocity, explosive resistance training movements like cleans train power, and other exercises like squats train force at heavy weights.
What are the five windows of explosive power development?
Slow Velocity Strength – Developing maximum strength through heavy resistance training (e.g., squats, deadlifts).
High Velocity Strength – Generating force at high speeds using movements like Olympic lifts and ballistic exercises.
Rate of Force Development (RFD) – Training to increase the speed at which force is produced (e.g., loaded jumps, accelerative lifts).
Stretch-Shortening Cycle (SSC) – Utilizing elastic energy and reflexes through plyometrics (e.g., depth jumps, reactive sprint drills).
Intermuscular Coordination and Skill – Enhancing movement efficiency between muscle groups for better power transfer (e.g., sport-specific drills, complex movements).
What are the use of plyometrics in training?
When plyometrics are included in movements they improve athletic performance such as an increase in max jump height, agility, a faster sprint, etc. They also improve rates of force development. They also enhance neuromuscular control and decrease lower extremity injury risk.
Define Agility
This is the ability to move in multiple directions at multiple speeds quickly and smoothly.
What is change of direction ability?
This is your ability to decelerate, reorient the body to face or partially face the direction of intended travel and then explosively reaccelerate.
What is perceptual cognitive ability when related to agility
This is usually a combination of visual scanning, anticipation, pattern recognition, knowledge of the situation, decision making, accuracy and reaction time.
What are the principals of developing speed and agility?
-Quality over Quantity, never by fatigued, its all about proper force application to the ground, do this type of training early in practice.
-Proper technique at all times
-Specificity of speed and agility development, make it sport specific
-Develop the supporting characteristics, this being strength and power primarily
There are two main training goals for developing speed, what are they?
1 Emphasize brief ground support times as a means of achieving rapid stride rate, this requires high levels of explosive strength.
2 Emphasize further development of the stretch shortening cycles as a means to increase the amplitude of impulse for each step of the sprint, this done by doing plyometrics and power exercises.
What is the primary method for developing speed?
This is running technique, you want to establish proper mechanics towards mastery at full competition speed. You must also train acceleration, max velocity, and sustaining max velocity phases by training intervals. (ins and outs)
When do elite and novice sprinters reach their max velocity?
Elite sprinters reach it at about 45-55m and novice sprinters reach it at about 20-30m
What distances should you sprint to develop acceleration, max speed, speed endurance and special endurance?
Acceleration 10-20m
Max Speed 20-60m
Speed Endurance 60-150m
Special Endurance 150-300m
What is the secondary method for training speed?
Resistance training, specifically plyometrics, strength and power
What are the tertiary methods for developing speed?
Sprint assistance training, including down grade sprinting, sprint harnesses. These can lead to DOMS and can limit ground reaction force.
What are the 15 different training system variations, and what neuromuscular characteristic(s) can each train, and what is each system appropriate for based on training status?
1) single set: one set for each exercise; originally heavy weight and long rest, now generally 8-12 reps (moderate weight,
short rest)
2) multiple set: 2-3 warm-up sets followed by several sets at roughly same resistance; any load, any number of sets and
reps possible; often periodized over the long term
3) exhaustion set: as many reps as possible performed till momentary concentric failure occurs; any load, any number of
sets and reps possible; proper spotting necessary
4) forced reps: after a set to exhaustion has been performed, spotters lift the weight enough to allow the lifter to complete
another 3-4 reps; proper spotting essential
5) circuit program: series of exercises performed sequentially with little rest between (15-30 sec); usually 10-15 reps are
performed for each exercise; generally 8-12 exercises; high cardiovascular component (aerobic and muscle endurance)
and good for large groups
6) compound set: alternating sets for 2 different muscle groups (not antagonistic) till all desired sets are completed; any
load, any number of sets and reps possible
7) super set: different types; 1several sets of two exercises for agonist and antagonist muscles of a body area with no rest
in between or 2
one set of several different exercises for the same muscle group performed in rapid succession (little rest);
any load, any number of sets and reps possible
8) functional isometrics: joint angle-specific training; angle often the sticking point for the exercise; dynamic contraction
done till isometric angle reached, then maximal isometric contraction held for 5-7 seconds; proper spotting necessary
9) triangle/pyramid: starts with a set of 10-12 reps and progress down to a set of 1-2 reps (usually in 4-5 sets) and then
reversed
10) stripping: sets performed to desired RM then weight is removed and same number of reps are performed; this can be
repeated till muscular failure occurs; any load, any number of sets and reps possible; proper spotting essential
11) negative: using more weight than can be lifted concentrically; weights vary from 105-140% of the concentric 1RM;
can be heavier in machines (130-140%) while needs to be lighter for free weight exercises (105-110%); proper spotting
essential
12) split routine: various body part groupings so workout is split over several days; generally workout 3-6 days/week and
train each body part 1-3 x/week; allows for more sets per body part; any load, any number of sets and reps possible
13) blitz: variation of split routine where only one body part is trained per session but session is not reduced (higher
volume per body part)
14) super slow: reps are slow (20-60 sec per rep) for promoting time under tension to enhance strength development;
unknown if effective; often combined with single or very few sets of few reps; proper spotting necessary
15) HIT (high intensity training): hard (to muscular failure), brief (1-3 sets of a few exercises per session), and infrequent
(1-3 workouts per week; slower reps performed
For strength gains, what are the optimal sets per muscle group per week, optimal training frequency per muscle group per week, and the mean training load (%1RM) needed for untrained and trained individuals?
Sets Per Muscle Group Per Week
* Untrained = 4 sets (on average) per week
* 3-5 set range
* Trained = 4 sets (on average) per week
* 3-6 set range
* “Athletes” = 8 sets (on average) per week
* 6-10 set range
Training Frequency Per Muscle Group Per Week
* Untrained = 3 days per week
* Trained = 2 days per week
* Split routine 2 days upper body, 2 days lower
body
* “Athletes” = 2-3 days per week (no
differences between 2 or 3 days)
