plyometrics Flashcards
What is intensity?
The amount of stress placed on the muscles, connective tissue and joints.
Body region specific, generally classified as upper or lower body exercises
mode
what are the key components of plyometric training?
mode, frequency, volume, and intensity
define plyometrics
A quick, powerful movement that uses a PRE- stretch or countermovement
why is plyometrics used? what is the benefit?
allows the muscle to reach maximal force in the shortest time possible
what is the elastic component of a muscle?
fascia and tendon
describe the mechanical model of plyometric exercise
the muscle is rapidly stretched, and the energy that is stored in the elastic component of the muscle increases the power output of contraction (energy is released with contraction)
what happens if the stretch is held for too long?
the elastic energy is lost as heat
the neurophysical model of plyometrics involves
muscle spindles
what are the 3 phases of the stretch shortening cycle?
I eccentric
II amortization
III concentric
what is the recommended number of sessions per week?
1-4
recovery time should be
48-72 hours
how is volume measured in plyometrics?
of contacts (or distance)
plyometrics should be geared towards ___________
sports specificity
how is intensity controlled/changed?
type of drill (modifying the drill while moderate the intensity ex: single leg > double leg)
work to rest ration should be
sport specific
Drills should not be thought of as ____________ conditioning exercises but as ____________.
cardiorespiratory; power training
true or false: coaches should consider implementing plyometrics only for athletes involved in high power output sports
false: power training can improve endurance oriented sports
for adolescence, recovery time for plyometrics should be _______
at least 2-3 days
a plyometric program for masters should include no more than ___ low to moderate intensity exercises
5
recovery time for masters plyometrics should be
3-4 days
for lower body plyometrics, an athlete’s 1RM squat should be at least _______ their body weight
1.5 times
for upper body plyometrics, an athletes 1RM bench press should be at lease ___ their body weight
1 times
what is an alternative for measuring upper bey strength for plyometrics
5 clap push ups
athletes should be able to do ___ full reps for the squat and bench press @ 60% bodyweight in < __ sec
5; 5
what are considerations for athletes weighing more than 220 LBS?
higher risk for injury, should not perform depth jumps greater than 3 ft
