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Strength and Conditioning > Plyometric training > Flashcards

Plyometric training Flashcards

1
Q

Plyometric training is a ….. followed by a …… ……..

A

Pre-stretch

Forceful contraction

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2
Q

What are the 3 mechanical processes of plyometrics?

A

Elongation of SEC (series elastic component) —–Storage of elastic energy —-Release of elastic energy

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3
Q

What does the rapid stretch cause?

A

An increase in elastic energy in tendons and muscles

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4
Q

When concentric action is followed, what happens to the stored elastic energy?

A

released

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5
Q

If the stretch is not followed by a contraction, what happens to the stored elastic energy?

A

Lost as heat

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6
Q

What does the PEC (parallel elastic component) do?

A

Exerts a passive force with unstimulated muscle stretch

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7
Q

Give an example of a PEC

A

Epimysium, perimysium

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8
Q

What does the CC (contractile component) do?

A

Primary source of muscle force during concentric action

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9
Q

Give an example of a CC

A

Actin and myosin

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10
Q

What does the SEC (series elastic component) do?

A

Acts as a spring and stores energy that increases force production

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11
Q

Give and example of SEC

A

Tendons

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12
Q

What muscular component detects the stretch?

A

Muscle spindles

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13
Q

How is the signal transported to the spinal cord?

A

Via type 1a nerve fibres

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14
Q

What does the signal synapse with in the spinal cord?

A

alpha motor neurons

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15
Q

Where does the impulse go after the spinal cord and what happens here?

A

To the agonist extrafusal fibres, causing a reflexive muscle action.

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16
Q

What does the neurophysiological model involve?

A

potentiation

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17
Q

Define stretch reflex

A

The body’s involuntary response to an external stimulus that stretches the muscles.

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18
Q

What does the neurophysiological model say happens to the muscles contractile components?

A

Change in the force-velocity characteristics caused by the stretch of the concentric muscle action.

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19
Q

What does the stretch shortening cycle employ to facilitate maximal increase in muscle recruitment over minimal amount of time?

A

Both the energy storage of the SEC and stimulation of the stretch reflex.

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20
Q

What is vital to muscle recruitment and activity resulting from the stretch shortening cycle?

A

A fast rate of musculotendinous stretch.

21
Q

What are the 3 stages of the stretch-shortening cycle?

A

Eccentric
Amortization
Concentric

22
Q

What happens in the eccentric phase?

A

stretch agonist muscle, energy stored in SSC, muscle spindles activated

23
Q

What happens in the amortization phase?

A

Pause, Type 1a afferent nerves synapse with alpha motor neurons and these transmit signal to agonist muscle.

24
Q

What happens in the concentric phase?

A

Shortening of the agonist muscle, energy released from SEC, alpha neuron stimulate agonist muscle.

25
Q

What is another term for the amortization phase?

A

electromechanical delay

26
Q

Define electromechanical delay

A

The delay time of the afferent and efferent nerve transmission

27
Q

If the EMD is not kept short what happens?

A

Energy is lost as heat

28
Q

What is the delay time of nerve transmission related to?

A

The distance of the muscle to the spinal cord

29
Q

Plyometric training increases what performance factors?

A 
Jump height and power
Sprint speed
Running economy
Kicking speed
Throw velocity
Max strength
Sport specific performance
Muscle hypertrophy
30
Q

What effects does plyometrics have on speed and multidirectional speed?

A 
Improves acceleration 
Improves ground reaction force into horizontal propulsion 
Decreases ground contact time
Reduces deceleration 
Enhances sprint technique
31
Q

How does plyometrics enhance rate of force production?

A

enhances muscle spindle activity, enhances elasticity of SEC.

32
Q

TRUE or FALSE. Plyometrics increases firing frequency, synchronization and motor unit recruitment?

A

TRUE

33
Q

Plyometrics desensitizes GTO activity, what effect does this have on the muscle inhibition stimulation threshold?

A

Increases it

34
Q

Plyometrics increases fibre type transformation, what transformation is made?

A

Type IIx to type IIa

35
Q

Plyometric training can be used to cause ……..potentiation

A

Post-activation

36
Q

What is the ground contact time of fast plyometrics?

A

100-250ms

37
Q

Greater neural training effects with fast plyometrics because of what reason?

A

Greater neural activation and faster shortening velocity

38
Q

What does fast plyometrics increase in type II fibres?

A

Peak power

39
Q

What does fast plyometrics increase in the tendon?

A

CSA

40
Q

What is slow plyometrics?

A

slower to complete each rep, hence slow SSC

41
Q

What muscle spindle does fast plyometrics use?

A

Both stretch and muscle spindle

42
Q

What muscle spindle does slow plyometrics use?

A

Primarily muscle spindle

43
Q

As intensity increases, volume should ….

A

Decrease

44
Q

How frequent should plyo sessions be performed per week?

A

2-4 times

45
Q

How is volume assessed in lower body drills and upper body drills?

A

lower body = contacts per workout

Upper body = number of throws or catches

46
Q

State the volume (contacts per session) for beginners, intermediate and advanced

A 
Beginners = 80 to 100 
Intermediate = 100 to 120 
Advanced = 120 to 140
47
Q

How much recovery between reps?

A

5-10s

48
Q

How much recovery between sets?

A

2-3 mins

Strength and Conditioning (16 decks)

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