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S&C Exam 2 > POWER TRAINING > Flashcards

POWER TRAINING Flashcards

1
Q

power

A

the product of an applied force + the resultant velocity of movement as a result of the force
(power = force x velocity)

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2
Q

all power submodalities are forms of ______
-geared towards helping the body create as much ___ as possible

A

-resistance training
-power

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3
Q

single effort power events

A

1 maximal effort to create power
-ex: high jump, long jump, driving a golf ball, hitting a baseball
-easy to train for- more specific + you know what to work on for the 1 specific power expression

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4
Q

repeated effort power events

A

repeated near maximal effort bouts to create power
-ex: football, basketball, soccer
-we see this a lot in team sports

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5
Q

4 submodalities that improve power production

A

-heavy resistance
-ballistic resistance
-olympic lifting
-plyometrics

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6
Q

4 submodalities that improve power production

heavy resistance

A

increases overall force production shifting the force velocity curve to the right
-power increases as a result

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7
Q

4 submodalities that improve power production

ballistic resistance

A

causes rate coding increases, muscle recruitment patterns changes, + muscle synchronization improvements

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8
Q

4 submodalities that improve power production

Olympic lifting

A

causes a combination of improvements seen from heavy resistance + ballistic training

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9
Q

4 submodalities that improve power production

plyometrics

A

improves the storage + utilization of elastic energy, interactions of contractile + elastic elements, potentiation of contractile + elastic filaments, as well as increases stretch reflexes produced by muscle spindles
-technique for plyometrics can be very difficult, usually BW

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10
Q

explain idea behind heavy resistance training in power programs

A

if total force is increased, total power will ultimately be increased due to shifted force-velocity curve

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11
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

heavy resistance example

A

-squat pattern
-hip hinge pattern
-horizontal pushing
-vertical pushing
-horizontal pulling
-vertical pulling patterns

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12
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

are assistance exercises prescribed in heavy resistance

A

no

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13
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

heavy resistance frequency

A

1-3x per week
-to allow complete recovery between sessions

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14
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

heavy resistance intensity

A

85-100% 1RM or greater than 100% 1RM
-can go greater than 100% if using heavy negatives

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15
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

heavy resistance volume

A

3-6 reps or 1-6 reps (if greater than 100%)

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16
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

heavy resistance rest interval

A

2-5 minutes

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17
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

heavy resistance tempo

A

2/0/2 or 0/0/3 (if greater than 100%)

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18
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

Olympic frequency

A

1-3x per week

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19
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

Olympic intensity

A

70-80% 1RM

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20
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

Olympic volume

A

3-6 sets, 3-6 reps

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21
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

Olympic rest interval

A

2-5 minutes

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22
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

Olympic tempo

A

0/0/0

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23
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

ballistic

A

continual acceleration throughout the entire concentric phase rather than slowed to a stop before returning to start position
-not many movement patterns we can do

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24
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

describe traditional heavy resistance in comparison to ballistic

A

traditional heavy resistance must decelerate during concentric which causes decreased activation of agonist + increased activation of antagonist in TRADITIONAL

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25
Q

program variables for heavy resistance, Olympic, ballistic, plyometric

what adaptations does ballistic cause

A

-rate coding increases
-muscle recruitment patterns change
-muscle synchronization improvements

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26
Q

velocity + weight of ballistic

A

higher velocities, lower weight

27
Q

what makes ballistic different than plyometric

A

ballistic doesn’t contain eccentric countermovement
-not focused on eccentric- whole focus on explosion/acceleration through eccentric

28
Q

ballistic examples

A

-squat jump
-medicine ball throws
-medicine ball slams
-bench press throw

29
Q

2 patterns used most for ballistic

A

-horizontal push
-squat patterns
-other patterns can be used

30
Q

ballistic trianing cares about ____ of each rep

A

quality of each rep

31
Q

ballistic frequency

A

1-3 training sessions per week to allow for complete recovery between sessions
* 1x is just to maintain, 2x to see improvement

32
Q

ballistic intensity

A

0-80% 1RM; 60-80% to improve total power, 0-60% to improve speed + agility
* Heavy: 60-80% 1RM
* Light: 0-60% 1RM
* Optimal: 0% 1RM

33
Q

ballistic volume

A

3-6 sets, 3-6 reps

34
Q

ballistic rest interval

A

2-5 minutes

35
Q

ballistic tempo

A

0/0/0

36
Q

plyometrics

A

high velocity resistance training characterized by a rapid eccentric contraction followed immediately by a rapid reversal of movement with a concentric contraction of the same muscle

37
Q

main purpose of plyometrics

A

heighten the excitability of the nervous system for improved reactive ability of the neuromuscular system

38
Q

what makes plyometrics unique

A

utilizes stretch shortening cycle; begins with countermovement
-ballistic doesn’t use stretch shortening cycle

39
Q

stretch-shortening cycle

A

phenomenon that increases force output of a concentric muscle action by preceding it with a brief eccentric stretch

40
Q

stretcbs shortening cycle

eccentric

A

stretching action which causes energy to be stored in the SEC + causes the muscle spindles to be stimulated

41
Q

stretcbs shortening cycle

amortization

A

pause between phase 1 + 2
-most important thing in plyometric is amortization phase being as SHORT as possible; shorter amortization = better plyometric

42
Q

stretcbs shortening cycle

concentric

A

shortening of antagonist muscle fibers which causes the elastic energy in the SEC to be released, + the alpha motor neurons to stimulate the agonist muscle group

43
Q

plyometric example

A

depth jump

44
Q

4 modes of plyometrics

A

-jump
-hop
-skip
-bound

45
Q

plyometric modes

jump

A

lower extremity plyometric drill involving the athlete flexing the hips, knees, + ankles to leave the ground from 2 feet + land on either 1 foot or 2 feet
-3 joints involved when doing a jump- ankles, knees, hips

46
Q

plyometric modes

hop

A

lower extremity plyometric drill involving the athlete flexing only the ankles to leave the ground from 2 feet or 1 foot + land

47
Q

plyometric modes

skip

A

lower extremity plyometric drill involving performing a stride forward as part of a hop
-works on landing, accelerating off same leg, + landing on same leg
-accepting the same force you created on 1 leg

48
Q

plyometric modes

bound

A

lower extremity plyometric drill involving the athlete leaving from 1 foot + landing on 1 foot
-exaggerated sprint

49
Q

plyometric frequency

A

1-3 sessions per week (to allow for complete recovery between sessions)
-48 hours recovery between each plyometric training
-can do more than 1-3x/ week if part of warmup, less intensity

50
Q

plyometric intensity

A

BW is most common
-never go above 10% of BW

51
Q

plyometrics volume

A

3-6 sets, 5-10 reps per exercise
-total # foot contacts should be 80-100 for beginner, 100-120 for intermediate, 120-140 for advanced

52
Q

plyometric rest interval

A

2-5 minutes
-to replenish creatine phosphate

53
Q

plyometric tempo

A

0/0/0

54
Q

purpose of safety considerations for plyometric exercises

A

-purpose to train stretch-shortening cycle, NOT aerobic exercise/punishment
-since these are only BW, the risk on joints is much lower than loaded movements like Olympic or ballistic
-you can go through several sets before you start to see negative ramifications

55
Q

levels of plyometrics- safety considerations

A

-beginner: standing, double leg/single leg
-intermediate: quarter squat, double leg/single leg
-advanced: half squat, double leg/single leg

56
Q

technique- safety considerations

A

proper technique must be demonstrated

57
Q

strength- safety considerations

A

-for lower body plyometrics, 1RM squat should be at least 1.5x BW
-for upper body plyometrics, 1RM bench press should be at least 1x BW for larger athletes (weighing over 220lbs) + at least 1.5x BW for smaller athletes (weighing less than 220lbs)

58
Q

speed- safety considerations

A

for intermediate + advanced plyometrics, athlete must be able to perform 5 proper squats with 60% BW in 5s or less

59
Q

balance- safety considerations

A

balance tests must be held for 30 seconds

60
Q

age- safety considerations

A

if growth plates are open advanced plyometrics shouldn’t be performed
-more so based on if they have the focus to do so
-damage of growth plates actually causes more growth to those areas- so this rule is dumb

61
Q
A
62
Q

physical characteristics- safety considerations

A

athletes over 200lbs may be at increased risk when performing plyometrics

63
Q

training area- safety considerations

A

-amount of space needed depends on drill
-most bounding/running drills require at least 30m of straightaway, though some drills may require 100m
-for most standing, box, + depth jumps, only a minimal surface area is needed, but ceiling height must be 3-4m to be adequate

64
Q

equipment + facilities- safety considerations

A

-to prevent injuries, the landing surface used for lower body plyometrics must possess adequate shock-absorbing properties
-a grass field, suspended floor, or rubber mat is good surface choice

S&C Exam 2 (15 decks)

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