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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
# program variables for heavy resistance, Olympic, ballistic, plyometric what adaptations does ballistic cause
-rate coding increases -muscle recruitment patterns change -muscle synchronization improvements
26
velocity + weight of ballistic
higher velocities, lower weight
27
what makes ballistic different than plyometric
ballistic doesn't contain eccentric countermovement -not focused on eccentric- whole focus on explosion/acceleration through eccentric
28
ballistic examples
-squat jump -medicine ball throws -medicine ball slams -bench press throw
29
2 patterns used most for ballistic
-horizontal push -squat patterns -other patterns can be used
30
ballistic trianing cares about ____ of each rep
quality of each rep
31
ballistic frequency
1-3 training sessions per week to allow for complete recovery between sessions * 1x is just to maintain, 2x to see improvement
32
ballistic intensity
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
ballistic volume
3-6 sets, 3-6 reps
34
ballistic rest interval
2-5 minutes
35
ballistic tempo
0/0/0
36
plyometrics
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
main purpose of plyometrics
heighten the excitability of the nervous system for improved reactive ability of the neuromuscular system
38
what makes plyometrics unique
utilizes stretch shortening cycle; begins with countermovement -ballistic doesn’t use stretch shortening cycle
39
stretch-shortening cycle
phenomenon that increases force output of a concentric muscle action by preceding it with a brief eccentric stretch
40
# stretcbs shortening cycle eccentric
stretching action which causes energy to be stored in the SEC + causes the muscle spindles to be stimulated
41
# stretcbs shortening cycle amortization
pause between phase 1 + 2 -most important thing in plyometric is amortization phase being as SHORT as possible; shorter amortization = better plyometric
42
# stretcbs shortening cycle concentric
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
plyometric example
depth jump
44
4 modes of plyometrics
-jump -hop -skip -bound
45
# plyometric modes jump
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
# plyometric modes hop
lower extremity plyometric drill involving the athlete flexing only the ankles to leave the ground from 2 feet or 1 foot + land
47
# plyometric modes skip
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
# plyometric modes bound
lower extremity plyometric drill involving the athlete leaving from 1 foot + landing on 1 foot -exaggerated sprint
49
plyometric frequency
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
plyometric intensity
BW is most common -never go above 10% of BW
51
plyometrics volume
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
plyometric rest interval
2-5 minutes -to replenish creatine phosphate
53
plyometric tempo
0/0/0
54
purpose of safety considerations for plyometric exercises
-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
levels of plyometrics- safety considerations
-beginner: standing, double leg/single leg -intermediate: quarter squat, double leg/single leg -advanced: half squat, double leg/single leg
56
technique- safety considerations
proper technique must be demonstrated
57
strength- safety considerations
-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
speed- safety considerations
for intermediate + advanced plyometrics, athlete must be able to perform 5 proper squats with 60% BW in 5s or less
59
balance- safety considerations
balance tests must be held for 30 seconds
60
age- safety considerations
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
62
physical characteristics- safety considerations
athletes over 200lbs may be at increased risk when performing plyometrics
63
training area- safety considerations
-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
equipment + facilities- safety considerations
-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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