PLYOMETRIC TRAINING Flashcards
Definition of plyometric exercise
is a quick, powerful movement using a pre-stretch, or countermovement, that involves the stretch shortening cycle (SSC).
purpose of plyometric exercise
to increase the power of subsequent movements by using both the natural elastic components of muscle & tendon, & the stretch reflex.
with mechanical model of plyometric exercise what happen with performance of a rapid stretch
eccentric muscle action.
increases the elastic energy in the tendons & muscles.
elastic energy is briefly stored.
if a concentric muscle action follow immediatly a perfomance of a rapid stretch
stored energy is released, increasing the total force production.
what are the circumstances under which the stored energy is dissipated and lost as heat
The concentric muscle action does not occur immediately after the eccentric muscle action.
The eccentric phase is too long.
The eccentric phase requires too great a motion about the given joint.
in which model of plyometric exercise
potentiation (change in the force–velocity characteristics of the muscle’s contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex.
what is the basis of plyometric exercise and combine mechanical and neurophysiological mechanism
stretch-shortening cycle
stretch-shorteninc cycle employs what
both the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time.
what is vital to plyometric exercise
the rate of musculotendinous stretch
a high stretch rate result in what
greater muscle recruitement and activity during concentric phase of SSC
what are the 3 phases of SSC
eccentric, ammortization, concentric
what is the action during eccentric, amortization and concentric phase of SSC
eccentric: stretch of agonist muscle
ammortization: pause between phase 1 and 3
concentric: shortening of agonist muscle fibers
physiological event of eccentric phase of SSC
Elastic energy is stored in the SEC.
Muscle spindles are stimulated.
Signal is sent to the spinal cord.
physiological event of amortization phase
Type Ia afferent nerve fibers synapse
with alpha motoneurons in the spinal
cord.
Alpha motor neurons transmit signals to
the agonist muscle group .
physiological event of concentric phase of SSC
Elastic energy is released from the SEC.
Alpha motor neurons stimulate the
agonist muscle group.
advantage of plyo
Improves muscular power.
Prepares athlete for the deceleration-acceleration & change-of-direction requirements in most sports.
Been shown to decrease athletic injury rates.
May improve work performance.
how does the mode of plyo training is determined
determined by the body region performing the given exercise:
is recovery allowed between standing jump
yes
which type of jump Involve exaggerated movements with greater horizontal speed than other drills.
bounds
heigh of box in box drills is determined how
according to athlete size, landing surface and program goal
why is it difficult to perform true plyometric drills that directly target trunk muscle
because all requisite plyometric elements may not be present.
It is assumed that the stretch reflex latencies of the abdominal muscles are shorter than for the limb muscles.
intensity is controlled by
Type of drill performed,
Points of contact,
Speed,
Height of the drill,
Body weight, &
External weight.
Strength & Conditioning Professionals often rely on
pratical experience
what is the typical recovery time guideline
48-72h between plyometric session
frequency of plyo depends on
Demands of the given sport,
Intensity & volume of daily workouts,
Practical experience (athlete’s experience with plyometric training),
Recovery time between sessions, &
Time of (the training cycle) year.
Why is complete or adequate recovery from the performance of plyometric drills required of athletes?
Because plyometric drills involve maximal efforts to improve anaerobic power.
Which factors determine the recovery time between sets?
Proper work-to-rest ratio (i.e.: 1:5 to 1:10),
Volume of drill performed, &
Type of drill performed.
What is the adequate amount of recovery between workouts to prevent overtraining?
2 to 4 days
Which factors determine the recovery between workouts?
Demands of the given sport,
Intensity & volume of daily workouts,
Time of (the training cycle) year.
Should drills for a given body area be performed 2 days in succession?
no
how does volume is typically express
as the # or reps and sets perform during a given training session
how does volume is calculated in lower and upper body plyo
lower body: Normally: # of foot contacts per workout.
Other: distance (e.g., plyometric bounding).
Upper body: Typically: # of throws or catches per workout.
Factors Affecting Plyometric Volume
Age
Program Goals
Resistance Training Experience
Plyometric Training Experience
appropriate plyometric volume for begginer, intermediate, advanced
begginer: 80 to 100
intermediate: 100 to 120
advanced: 120-140
For sports requiring quick, powerful movements:
it is beneficial to perform plyometric exercise throughout the
macrocycle
plyometric must follow what principle
progressive overload
what is progressive overload
Low to Moderate volumes of low-intensity plyometrics to
L to M volumes of moderate-intensity plyometrics to
L to M volumes of moderate to high-intensity plyometrics.
plyo exercise should begin with what
general warm-up, stretching, specific warm-up
specific warm-up should consist of what for plyo
low-intensity, dynamic movement
benefit of plyo for adolescent
Increased muscular power.
Increased bone strength.
Better preparation for the demands of sport practice & competition.
consideration for plyo training for adolescent
physical and emotional maturity
Contraindicated Exercises for Prepubescent Children
Depth jumps & other high-intensity lower body plyometric drills.
Epiphyseal plates
primary goal of plyo training with adolescent
is to develop neuromuscular control & the anaerobic skills that will carry over to safer participation in sport & athletics.
recommendation for plyo exercise with adolescent
Gradually progress from simple to more complex drills.
Focus on the quality of the movements to develop techniques that will be essential for more advanced exercises.
Adequate recovery time between workouts:
Minimum = 2-3 days.
Design a plyometric program according to the same guidelines outlined for adult athletes with the following changes:
Low- to moderate-intensity exercises: 5.
Volume: < a standard plyometric training program.
Recovery: 3-4 days between plyometric workouts
what is complex training
is a combination of high-intensity resistance training followed by plyometrics.involves the execution of a resistance training exercise using a heavy load (1-5 RM) followed relatively quickly by the execution of a biomechanically similar plyometric exercise.
example of complex training
5 reps of front squat using a 5RM load.
6-8 vertical jumps or depth jumps.
what is advanced form of complex training
is the combination of traditional resistance training exercises with plyometric movements.
example of advanced form of complex training
perform a squat jump with about 30% 1RM as an external resistance.
what is physiological rationale behind complex training
Premise of Complex Training
The explosive capability of muscle is enhanced after it has just been subjected to maximal or near-maximal contractions.
This phenomenon has been referred to as postactivation potentiation (PAP).
2 possibles postactivation potentiate mechanism
Prestimulation Enhances Motor-Neuron Pool Excitability
Phosphorylation of the Myosin Light Chain
what happen with Prestimulation Enhances Motor-Neuron Pool Excitability
Recruitment of more motor units.
Better motor unit synchronization.
A decrease in postsynaptic inhibition.
Greater central input to the motor neuron.
what happen with Phosphorylation of the Myosin Light Chain
Renders the actin-myosin interaction more sensitive to Ca2+ released from the SR.
what happen with Phosphorylation of the Myosin Light Chain
Renders the actin-myosin interaction more sensitive to Ca2+ released from the SR.
who should perform advanced form of complex training
Only athletes that have previously participated in high intensity plyometric training programs
is it recommended for athletes to perform heavy resistance training & plyometrics on the same day.
no
should we perfom plyometric exercise before aerobic endurance training
yes
why should we perform plyometric exercise before aerobic endurance training.
because aerobic exercise may have a negative effect on power production.
Lower Body Plyometric Landing Technique
Shoulders should be over the knees.
Knees over the toes during landing.
Flexion of the ankles, knees, & hips.
where do we must perform balance tests before plyometric drillon t
on the same surface used in plyometric drill
who may be at an increased risk for injury when performing plyometric exercises.
should avoid high-volume, high-intensity plyometric exercises.
should not perform depth jumps from heights > 18 in (46 cm).
athlete > 220 lbs
what should athlete who weigh > 200 lbs should considered
may be at an increased risk for injury when performing plyometric exercises.
should avoid high-volume, high-intensity plyometric exercises.
should not perform depth jumps from heights > 18 in (46 cm).
who should be cautious when beggining a plyometric training program
Athletes with previous injuries or abnormalities of the spine, lower extremities, or upper extremities
athlete who weigh > 220 lbs
what should landing surface must possess to prevent injuries
adequate shock-absorbing properties
example of poor surface choice
Concrete, Asphalt, Tile, Hardwood, Exercise mats ≥ 6 in (15 cm), & Mini-trampolines.
example of poor surface choice
Concrete, Asphalt, Tile, Hardwood, Exercise mats ≥ 6 in (15 cm), & Mini-trampolines.
example of good landing surface
Grass field, Suspended floor, & Rubber mats.
proper footwear for plyometric exercise
Good ankle & foot support.
Good lateral stability.
With enough cushioning.
Require wide, nonslip sole.
Running shoes are unacceptable.
recommended depth box height
Recommended Height
16 - 42
41-107
Normal Range
30 - 32
76 - 81
Athletes > 220 lb (100 kg)
≤ 18
≤ 46
