plyometrics

Question 1

plyometric exercise refers to activitesthat enable a muscle to reach

Answer 1

maximal force in the shortest possible time

Question 2

what is the stretch-shortening cycle (SSC)

Answer 2

a rapid lengthening movement (eccentric) is quickly followed by a shortening movement (concentric)

Question 3

what are the 3 elements of muscular performance

Answer 3

endurance
strength
power

Question 4

waht is the greatest measurable force taht is exereted by a muscle or muscle group to overcome resistance during a single maximum effort

Answer 4

strength

Question 5

power is related to the strength and speed of movement and is defined as the work produced by a muscle per unit of time.
what are the work/power equations?

Answer 5

work = force x distance
power = work/time

Question 6

plyometric training is an exercise modality especially effective in developing ___________

Answer 6

power

Question 7

plyometric exercise refers to activities that enable a muscle to reach __________ force in the _____________ possible time

Answer 7

maximal, shortest

Question 8

what sets plyometrics apart from power

Answer 8

a rapid lengthening movement (eccentric) is quickly followed by a shortening movement (concetnric)

Question 9

parallel elastic component

non contractile is made up of what?

Answer 9

epimysium
perimysium
endomysium
sarcolemma

Question 10

what provides resistance when a muscle is passively stretched?

Answer 10

PEC (parallel elastric component)

Question 11

what is located near teh musculotendinous junction?

Answer 11

mechanoreceptor

Question 12

what is mechanoreceptors of golgi tendon organ senstive to?

Answer 12

increases is muscular tension

Question 13

what causes a muscle to reflexively relax when stimulated?

Answer 13

golgi tendon organ (GTO)
- GTO inhibits force production

protects against over contraction or too much tension

Question 14

a muscle spindle is a proprioceptor located in intrafusal muscle fibers and monitors? which results in?

Answer 14

changes in muscle length which results in muscle contraction

*muscle contraction during rapid stretching (stretch reflex)

Question 15

what interacts with one another to ultimately produce force output during plyometric exercise?

Answer 15

SEC, PEC, CC (biomechanical model), Muscle Spindles, motor unit recruitment, and golgi tendon organ (neurophysiological model)

Question 16

phases of plyometric: eccentric

during eccentric contractions, the load on the muscle is ____________ than the force developed by the ________ ______________-

Answer 16

greater
muscle itself

Question 17

variables to the eccentric phase

manipulation of what 3 things will ahve a significant effect on the energy stored during the phase

Answer 17

• magnitude of stretch
• rate of stretch (quick/slow)
• duration of stretch

Question 18

the brief isometric phase between the eccentric pre stretch and concentric force production is called

Answer 18

amortization

Question 19

programming: dosage considerations

plyometric (speed/strength)
sets
reps
rest
load/intensity
frequency

adapted from Davies et. al article

Answer 19

sets: 3-5
reps: 3-8 reps
rest: 2-3 min
load/intensity: light load (20-30% 1 RM)/high effort
frequency: 2x/week (48-72 hours)

Question 20

phases of plyometric

phase 1 eccentric:
action
physiological event

Answer 20

**action: **stretch of the agonist muscle
**PE: **elastic energy is stored in the series elastic component. muscle spindles are stimulated

Question 21

phases of plyometric

phase 2- amortization

action:
physiological event:

Answer 21

action: pauses between phases 1 and 3

PE: type Ia afferent nerve synapse with alpha motor neurons. alpha motor neurons transmit signals to agonist muscle group

Question 22

phases of a plyometric

phase III - concentric

Answer 22

action: shortening of agonist muscle fibers

PE: elasticenergy is released from teh series elastic component. alpha motor neurons stimulate the agonist muscle group

Question 23

what are the 3 phases of the strethc shortening cycle

Answer 23

1. eccentric
2. amortizaiton
3. concentric

Question 24

what does PEC mean?

Answer 24

parallel elastric component

Question 25

what does SEC mean?

the SEC is the workhorse of plyometrics

Answer 25

series elastic component

Question 26

waht does CC mean?

Answer 26

contractile component

Question 27

what are the 6 components to function?

Answer 27

1. muscle performance
2. cardiopulmonary/endurance
3. mobility/felxibility
4. neuromuscualr control/coordination
5. stability
6. balance/postural equilibrium