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KNPE345 > Lecture 12: Power development principles > Flashcards

Lecture 12: Power development principles Flashcards

1
Q

What is power?

A

Force x velocity

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2
Q

Motor recruitment and power

A

Want exercises that involve high motor recruitment

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3
Q

Is power task specific?

A

Yes, power produced is relative to a specific exercise

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4
Q

Ballistic exercises

A

Exercises that involve either you or a med ball becoming a projectile; follows through the end range of motion

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5
Q

Examples of ballistic exercises

A

Med ball throw
Bench press throw
BB squat jump

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6
Q

Benefit of ballistic exercises

A

Improved maximal power output that caries over to sport demand

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7
Q

Force velocity relationship

A

Inversely related
Heavier loads= slower
(force= y-axis, velocity= x-axis)

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8
Q

Order of types of exercise on the force velocity curve

A
  1. Max strength
  2. Accelerative strength
  3. Strength-speed
  4. Speed-strength
  5. Speed
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9
Q

How does resistance training change the force-velocity relationship?

A

Moves force end to the right

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10
Q

How does ballistic/ explosive training change the force-velocity curve?

A

Shifts velocity end up

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11
Q

What is power on the force velocity curve?

A

Strength-speed and speed-strength

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12
Q

Strength-speed training

A

Moving traditional barbell/db exercises with submaximal weight as fast as possible

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13
Q

What is strength speed also called?

A

Dynamic effort method

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14
Q

Speed-strength training

A

Moving traditional Olympic lifts/jumps or other triple extension movements with high speed

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15
Q

How does intent impact power production?

A

Most crucial aspect in regards to improving power production, moving as rapidly as possible

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16
Q

Plyometrics

A

Involves body weight exercises that aim to maximize utilization of the stretch shortening cycle

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17
Q

What happens when the muscle spindles are stimulated such as with plyometrics?

A

Stretch reflex is stimulated, sending input to the spinal cord via Type Ia nerve fibres
After synapsing with the alpha motor neurons in the spinal cord, impulses travel to the agonist extrafusal fibres causing a reflexive muscle action

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18
Q

What is the stretch shortening cycle?

A

Muscle action where an essentric contraction is immediately followed by a concentric contraction
Combines mechanical and neurophysiological mechanisms
Basis of plyometrics

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19
Q

How does the stretch shortening cycle work?

A
  1. A rapid eccentric muscle action stimulates the stretch reflex and storage of elastic energy
  2. Increases the force produced during the subsequent concentric action
20
Q

Why does the SSC occur?

A

Tendons store elastic energy
The greater the release of elastic energy, the greater the reduction in cross bridge formation and force output from muscle(energy conservation)
Beneficial for power/speed sports and endurance sports

21
Q

What is the half life of SSC?

A

0.85s and therefore at 1s the ability to use SSC is diminished by 55%
You want the ground contact time to be as short as possible

22
Q

What does tendon recoil do?

A

Responsible for increases in power output and energy conservation

23
Q

Tendon stiffness

A

Constant

24
Q

Muscle stiffness

A

Variable and depends on forces exerted

25
Q

What is required when we develop muscular stiffness?

A

Greater stretch of the tendon

26
Q

What does higher tendon stiffness result in?

A

Shorter ground contact times and greater rates of force production

27
Q

Short SSC

A

100-250 ms ground contact time

28
Q

Examples of short SSC exercises

A

Sprinting
Long jump
Vball attack
Basketball block
High jump
Multiple hurdle jump

29
Q

Long SSC

A

> 250 ms ground contact time

30
Q

Examples of long SSC exercises

A

CMJ
Broad jump
Vball block
Box jump
Drop jump

31
Q

Three components of the stretch shortening cycle

A

I. Eccentric
II. Amortization
III. Concentric

32
Q

Eccentric phase of stretch shortening cycle

A

Stretch of agonist muscle

33
Q

Amortization

A

How long you spend on ground

34
Q

Concentric phase of SSC

A

Shortening of agonist muscle fibres
Creating force in opp direction

35
Q

Plyometrics to enhance SSC

A

Progressive and based on technical mastery
Precede with strength training to improve strength of musculotendinous system and improve quality and quantity of type 2 muscle fibres
Prioritize jumping and landing components
Focus on quality of movement

36
Q

Things to consider with plyometrics

A
  1. The greater the speed of movement, the greater the intensity
  2. Single leg drills are more intense loading than double leg but shorter ground contact time (harder)
  3. The greater the amplitude (jump height) the greater the intensity
  4. Consider the impact of extra load and athletes body mass as indicators of higher intensity
37
Q

Plyometric principles

A

Slow before fast
Bilateral before unilateral
Low before high
Extensive before intensive
Uniplanar before multiplanar
Simple before complex
Quality over quantity
Strength before power
Leave room to adapt (dont rob yourself twice)

38
Q

What does leave room to adapt mean?

A

If you introduce advanced plyometrics too early, athletes can’t properly perform it. But then when you go to reintroduce it their body wont have that initial adaptation to a new stimulus and wont see novel training effects

39
Q

Philosophy of training power for team sports

A
  1. Triple/hip extension (lower) and end range (upper)
  2. Multi-directional
  3. Teachable to all training ages
  4. Time appropriate
40
Q

Example of an exercise to improve power in baseball pitcher

A

Rotational med ball throw

41
Q

How much should we increase jumping volume by each week?

A

<10%

42
Q

What is the foundation for true power development?

A

TRIPLE EXTENSION

43
Q

What is key to improve for plyometric activities?

A

Improvements in amortization phase

44
Q

Queens plyometric progressions

A
  1. Landing (snap down-drop-mini hurdle)
  2. Extensive (pogos)
  3. Box jumps (seated to standing)
  4. Jumps in place (broad jumps)
  5. Continuous jumps
  6. Jump over object
  7. Loaded jump
  8. Depth jumps (jump off box)
  9. Drop jumps (immediately jump back up)
45
Q

Example of uniplanar to multiplanar progression

A

Vertical–>horizontal–>lateral–>rotational

46
Q

Reactive strength index scores (RSI)

A

<1.5 low reactive strength ability
1.5-2.0 moderate
2.0-2.5 Well established
>2.5-3.0 High
>3.0 World class

47
Q

Plyometrics

A

Rapid engagement of muscle spindle
High velocities
Short ground contact times
Maximal intent

KNPE345 (20 decks)

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