Plymoetrics

Question 1

What is the Stretch-Shortening Cycle

Answer 1

During an SSC, the eccentric action enhances subsequent concentric action resulting in increased force, power, and efficiency, referred to as SSC potentiation.

Question 2

What are the (3) phases of SSC

Answer 2

Eccentric phase
Amortization phase
Concentric phase

Question 3

What is Muscle elasticity

Answer 3

stored elastic energy will provide additional force when muscle shortening is preceded immediately by a stretch.

The stored elastic energy of muscle is one reason plyometric exercises increase power output.

• Think of a rubber band

Question 4

The role of the tendon

Answer 4

the elastic components of the MTU undergo a stretch response that is dependent on the magnitude and rate of loading.

Question 5

The role of the tendon

Answer 5

A key variable in the contribution of elastic energy to force production is coupling time

A delay of 1 second between the receiving and returning phases can lead to dissipation of more than 50% of stored elastic energy

Question 6

The role of the tendon

Answer 6

A rapid amortisation allows for the greatest storage and re-utilisation of elastic energy and is a key component in effective plyometric performance, and the regular use of tendons in this matter is important to retention of optimal levels of elasticity.

Question 7

Neurophysiological mechanism

Answer 7

Involuntary nervous processes such as the stretch reflex have been implicated in contributing to SSC potentiation

When the muscle spindle detects a rapid increase in muscle length, a neural impulse is relayed to the spinal cord via type relayed to spinal cord via type Ia fibres.

Question 8

Implementing Plyometric Programmes

Answer 8

Strength

Longer contact time, lower peak active force and higher impact force are all characteristics displayed by the weaker athlete.

• 5 squats in 5 seconds with a load of 60% 1RM as a predictor of readiness.

Technical proficiency

A series of bilateral and unilateral jumps of increasing intensity is sufficient to highlight key movement inadequacies to the coach

Question 9

Plyometric exercises: Lower body

Answer 9

any exercises that involves Jumps,bounds,skips, and hops

Question 10

Plyometric exercises: Upper body

Answer 10

Any exercise that involve pull,push, and throws

Question 11

Adaptations to Plyometric Training

Answer 11

Plyometrics training interventions have be a variety of neuromuscular adaptations to enhance (SSC) function and enhance athletic performance.

• Muscle strength is a primary target adaptation of many training programs enhances athletic performance

Question 12

Adaptions to plyometric training: Fibre types

Answer 12

increases in fibre diameter of 11% in type I, 10% in type IIa, and 15% in type IIa/IIx following a PT training intervention.

Increases in peak fibre force of
19–35% in type I,
15–25% in type IIa,
16–57% in type IIa/IIx

Question 13

Adaptions to plyometric training: proprioceptors

Answer 13

PT may reduce inhibitory reflex action originating from proprioceptors such as the Golgi tendon organ, resulting in improved performance under high-load conditions.

Question 14

Adaptions to plyometric training: strength improvements

Answer 14

greater magnitude in lesser-trained individuals as compared to studies involving trained individuals

Question 15

Assigning intensity: guidlines

Answer 15

speed of the movement,
point of contract (i.e., single vs. double leg hopping),
amplitude of the movement, and
(bodyweight of the athlete or amount of added resistance

an external load, or manipulating the speed of the movement and/or rate at which work is performed (e.g., jumps/throws per minute

Question 16

Periodisation for plyometric

Answer 16

The adaptations to the MTU experienced following heavy resistance should result in optimised stiffness and force generation in subsequent PT.

Periodisation scheme

1) maximize effectiveness during training, low fatigue and movement quality
2) Heavy resistance training before plyometrics can maximize performance and reduce injury
3) Maximized impulsive ability (explosiveness), increase strength and maximal strength

Question 17

Neurophysiological mechanism: What (2) components will it mainly affect

Answer 17

Limits reflex action

Power will be diminished

Question 18

Neurophysiology’s mechanism and SSC what can it enhance

Answer 18

enhances muscular power output

Both mechanical and neural factors

Question 19

Neurophysiological mechanism and muscle spindle

Answer 19

Responsible for the muscular actions by monitoring the rate of stretch and detecting tension in muscle.

Question 20

Neurophysiological mechanism and neural control: what are the two receptors

Answer 20

muscle spindles and Golgi tendon organ