Movement Science 2 Unit 10 Eccentrics and Explosives and Unit 11 Plyometric Exercise

Question 1

What are unique characteristics of Eccentric Exercises?

Answer 1

• Greater force production
• Consumes less energy
• Increases muscular strength more efficiently than concentric exercise
• The Forces increase as speed increases

Question 2

Why should there be caution with Eccentric Exercise?

Answer 2

Higher risk of DOMS
- Onset 24-48 hrs
- Last 3-4 days

Greater force production leads to greater stress on tendons

Question 3

Can Eccentrics be used for Tendon Injuries?

Answer 3

Yes, tendons need to increase in tensile strength

For ex. Achilles Tendinopathy:
- pt would work through mild pain (5/10)
- load can be increased when their is no discomfort

Question 4

What are the Management Guidelines with Eccentric exercises?

Answer 4

• In acute phase: eccentric exercise is not recommended
• In Sub-acute phase: exercise should be sub maximal and at slow speeds
• In settled/Chronic phase: Exercise progess to max load, fast speeds
• Isokinetic eccentrics should be saved for the Final Stage of Rehab

Question 5

What are Explosive Moment Exercises?

Answer 5

Exercises of quick shortening of the muscles and tensioning of the musculotendinous unit

Question 6

What are Plyometric Exercises?

Answer 6

A quick powerful moment involving a muscle prestretch to activate the stretch shortening cycle (SSC) to produce a stronger concentric contraction

Question 7

What is the goal of Plyometric Training?

Answer 7

To decrease the amount of time requied between the yielding eccentric muscle contraction and the initiation of the overcoming concentric contraction: Amortization Phase

Question 8

What are the Mechanical Characteristics of Plyometric Exercises?

Answer 8

• Contractile Components (CC)
• Series Elastic Components (SEC)
• Parallel Elastic Components (PEC)

Question 9

What is the purpose of Plyometrics?

Answer 9

• To heighten the exitability of nervous system for impoved reactive ability of the neuromuscular system.
• Any exercise that taps into the myostatic stretch reflex = plyometrics

Plyometrics can be used to train functional movements

Question 10

What are the General Principles of Plyometric Exercises?

Answer 10

• Muscles around joints must first stretch, then contract to produce expolsive moment
• Plymetrics enhance specificity of training
• UE and LE training principles are the same, BUT UE intentisty is less due to smaller muscular contracture and type of muscle function

Question 11

How should plyometrics be integrated into the rehabilitation program?

Answer 11

1. Medial/Lateral loading
2. Rotational loading
3. Shock absorption/Deceleration loading