Plyometrics Flashcards
What is plyometrics used for?
To improve power, and produce fast powerful movements.
Give an example of an athlete that would benefit from plyometrics
Michael Jordan as he needs to lift his body upwards in order to achieve a slam dunk.
Give 4 characteristics of plyometrics training
- High intensity, short duration
- Anaerobic
- ATP-PC and AGS are used
- Seessions will involve downards force (gravity)
Give 2 sporting examples of activities that involve gravity
- Clap press ups
- Jumping
Define concentric contraction
Muscles shortening under contraction
Define eccentric contraction
Muscles lengthening under contraction
Define a plyometric contraction
An initial rapid eccentric contraction followed by an explosive concentric contraction.
What are muscle spindles
Receptors in the muscle that detect rate of change and length of change
What is the stretch reflex
It’s a protective mechanism that stops a muscle from overtstretching and tearing
Name the 6 step process in plyometrics
- Muscle contracts eccentrically
- Muscle spindles detect the rate of change and length of change
- Signal sent from muscle spindles to CNS
- CNS initiates the stretch reflex to prevent over-stretching
- Causes a powerful concentric muscular contraction
- Stretch shortening cycle occurs
What are the 3 phases of the stretch shortening cycle
Phase 1 - rapid eccentric; elastic energy is stored
Phase 2 - amortisation; time between eccentric and concentric contraction
Phase 3 - powerful concentric contraction
What does a shorter amortisation phase mean?
A more powerful subsequent muscle contraction
Give 2 advantages of plyometrics
- Develop elastic strength and power
- Activities can be made sport specific
Give 3 disadvntages of plyometrics
- Lead to injury and DOMS through tearing of muscle fibres
- More recovery is required
- Appropriate technique is crucial
