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Exercise Phys: Final > Power, Speed & Agility > Flashcards

Power, Speed & Agility Flashcards

1
Q

work (force x distance) over time

A

muscle power

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2
Q

high velocity movements involving the stretch shortening cycle

A

Plyometrics

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3
Q

ability to achieve high movement velocities

A

speed

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4
Q

ability to quickly stop, start and change direction

A

Agility

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5
Q

as exercise intensity increases, more motor units are recruited

A

Size Principle

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6
Q

Which patient populations benefits from power, speed & agility training the most?

A

older adults & teenagers

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7
Q

What are precautions to power & speed training?

A

neuromuscular control deficits
limb asymmetry
children, older adults & pregnancy
breakdown in technique or form
220 lbs or more

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8
Q

What are contraindications in power training? Plyometrics?

A

power training w/pain, inflammation, joint instability
plyometrics in prepubescent children (growth plates)

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9
Q

What are common power tests/measures?

A

vertical or broad jump
hop tests
5TSTS
olympic lifts

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10
Q

What are common speed tests/measures?

A

10m walk test
wheelchair propulsion test

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11
Q

What are common agility tests/measures?

A

t-test
hexagon test

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12
Q

What are psychological tests/measures?

A

tampa scale of kinesiophobia
return to sport after injury questionnaire
rosenberg self-esteem inventory

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13
Q

What is considered the “sixth vital sign”?

A

walking speed

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14
Q

Stretch Shortening Cycle (SSC)

A

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.

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15
Q

Plyometrics are typically reserved for which patient population?

A

individuals who require this rapid, intense movement

i.e. athletes or individuals who are relatively athletic/fit

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16
Q

What factors do you need to consider when preparing to jump?

A

footwear, support surface, space & equipment

17
Q

What are a few ways to warm-up for plyometrics?

A

multi-directional lunges, marching, jogging, skipping, agility drills & jump rope

18
Q

What are the prerequisites or guidelines for plyometrics?

A
  • no pain/inflammation
  • full ROM
  • 30 sec SL balance
  • muscular strength
  • muscular power
19
Q

Are the prerequisites/guidelines for plyometrics strict?

A

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?

20
Q

For single-effort power exercise (80-90% 1RM), how many sets are appropriate? reps? rest period?

A

3 to 5 sets
1 to 2 reps
2 to 5 mins rest

21
Q

For multiple-effort power exercise (75-85% 1RM), how many sets are appropriate? reps? rest period?

A

3 to 5 sets
3 to 5 reps
2 to 5 mins rest

22
Q

If you are performing 2 to 6 reps, are you training for strength, power, hypertrophy, or endurance?

A

strength & power

23
Q

If you are performing 6 to 12 reps, are you training for strength, power, hypertrophy or endurance?

A

hypertrophy

24
Q

If you are performing 12 to 20 reps, are you training for strength, power, hypertrophy, or endurance?

A

endurance

25
Q

How many hours are generally recommended after intense exercises such as plyometrics before subsequent training of same body region?

A

48 to 72 hours

26
Q

When prescribing exercise with power in mind, what is the typical order?

A

power > core > assistance

multi joint before single joint

difficult before easy
Jumps in Place

27
Q

Jumps in Place

A

emphasis on going vertical

28
Q

Standing Jumps

A

emphasis on either the horizontal or vertical w/maximal rest between reps

29
Q

Multiple Hops + Jumps

A

repeated jumps performed w/o rest between reps

30
Q

Bounds

A

exaggerated running, typically the volume is measured in distance

31
Q

Box Drills

A

jumping on, off, or over a box to increase intensity

32
Q

Depth Jumps

A

KING of intensity, typically only reserved for individuals w/high capacities

33
Q

What are plyometric progressions based off of?

A

rate of force development (RFD) which is maximal force in minimal amount of time

34
Q

What are the general rules in plyometric progression?

A

BL before UL
slow before fast
low before high
simple before complex
stick the landing before jump again
bodyweight before resisted

35
Q

The breakdown of plyometrics to elite sprinters - explain the HOW

A
  • they apply more force to the ground
  • higher cadence (steps per min)
  • longer step lengths

Exercise Phys: Final (4 decks)

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