Power, Speed & Agility Flashcards
work (force x distance) over time
muscle power
high velocity movements involving the stretch shortening cycle
Plyometrics
ability to achieve high movement velocities
speed
ability to quickly stop, start and change direction
Agility
as exercise intensity increases, more motor units are recruited
Size Principle
Which patient populations benefits from power, speed & agility training the most?
older adults & teenagers
What are precautions to power & speed training?
neuromuscular control deficits
limb asymmetry
children, older adults & pregnancy
breakdown in technique or form
220 lbs or more
What are contraindications in power training? Plyometrics?
power training w/pain, inflammation, joint instability
plyometrics in prepubescent children (growth plates)
What are common power tests/measures?
vertical or broad jump
hop tests
5TSTS
olympic lifts
What are common speed tests/measures?
10m walk test
wheelchair propulsion test
What are common agility tests/measures?
t-test
hexagon test
What are psychological tests/measures?
tampa scale of kinesiophobia
return to sport after injury questionnaire
rosenberg self-esteem inventory
What is considered the “sixth vital sign”?
walking speed
Stretch Shortening Cycle (SSC)
During an eccentric contraction, the muscles and tendons are compressing like springs. Then, during a concentric contraction the muscles & tendons rebound w/the help of the series elastic component and stretch reflex.
Plyometrics are typically reserved for which patient population?
individuals who require this rapid, intense movement
i.e. athletes or individuals who are relatively athletic/fit
What factors do you need to consider when preparing to jump?
footwear, support surface, space & equipment
What are a few ways to warm-up for plyometrics?
multi-directional lunges, marching, jogging, skipping, agility drills & jump rope
What are the prerequisites or guidelines for plyometrics?
- no pain/inflammation
- full ROM
- 30 sec SL balance
- muscular strength
- muscular power
Are the prerequisites/guidelines for plyometrics strict?
no - they are flexible
some individuals may not meet all guidelines, but plyometrics would still benefit them
ask yourself - does their life/sport/activity require fast force production?
For single-effort power exercise (80-90% 1RM), how many sets are appropriate? reps? rest period?
3 to 5 sets
1 to 2 reps
2 to 5 mins rest
For multiple-effort power exercise (75-85% 1RM), how many sets are appropriate? reps? rest period?
3 to 5 sets
3 to 5 reps
2 to 5 mins rest
If you are performing 2 to 6 reps, are you training for strength, power, hypertrophy, or endurance?
strength & power
If you are performing 6 to 12 reps, are you training for strength, power, hypertrophy or endurance?
hypertrophy
If you are performing 12 to 20 reps, are you training for strength, power, hypertrophy, or endurance?
endurance
How many hours are generally recommended after intense exercises such as plyometrics before subsequent training of same body region?
48 to 72 hours
When prescribing exercise with power in mind, what is the typical order?
power > core > assistance
multi joint before single joint
difficult before easy
Jumps in Place
Jumps in Place
emphasis on going vertical
Standing Jumps
emphasis on either the horizontal or vertical w/maximal rest between reps
Multiple Hops + Jumps
repeated jumps performed w/o rest between reps
Bounds
exaggerated running, typically the volume is measured in distance
Box Drills
jumping on, off, or over a box to increase intensity
Depth Jumps
KING of intensity, typically only reserved for individuals w/high capacities
What are plyometric progressions based off of?
rate of force development (RFD) which is maximal force in minimal amount of time
What are the general rules in plyometric progression?
BL before UL
slow before fast
low before high
simple before complex
stick the landing before jump again
bodyweight before resisted
The breakdown of plyometrics to elite sprinters - explain the HOW
- they apply more force to the ground
- higher cadence (steps per min)
- longer step lengths
