PPT 3 - Program Design and Technique for Plyometric Training (Ch18) Flashcards
Plyometrics def
is a quick, powerful movement using a pre-stretch, or countermovement, that involves the stretch shortening cycle (SSC).
Purpose of plyo
to increase the power of subsequent movements by using both the natural elastic components of muscle & tendon, & the stretch reflex.
Performance of a rapid stretch is (eccentric/concentric).
Eccentric
What happens to elastic energy during rapid stretch?
creases the elastic energy in the tendons & muscles.
elastic energy is briefly stored in the SEC.
If a concentric follows an eccentric muscle action, what happens to energy?
stored energy is released, increasing the total force production.
Circumstances Under Which the Stored Energy is Dissipated & Lost as Heat
The concentric muscle action does not occur immediately after the eccentric muscle action.
The eccentric phase is too long.
The eccentric phase requires too great a motion about the given joint.
Stretch-Shortening Cycle
Employs both the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time.
(combines mechanical & neurophysiological mechanisms)
is the basis of plyometric exercise.
A high stretch rate results in (more/less) muscle recruitment & activity during the concentric phase of the SSC.
more
Eccentric (stretch or shortening).
Concentric (stretch or shortening).
Eccentric: stretch
Concentric: shortening
Muscle spindles are stimulated: eccentric or concentric?
Eccentric
When do the alpha motor neurons stimulate the agonist muscle group: eccentric or concentric?
Concentric
Explain the amortization phase (II).
Pause between phase I (ecc) and III (conc)
Type Ia afferent nerve fibers synapse with alpha motoneurons in the spinal cord.
Alpha motor neurons transmit signals to the agonist muscle group .
Is plyo power?
yes
Mode
is determined by the body region performing the given exercise:
Lower Body Plyometrics,
Upper Body Plyometrics,
Trunk Plyometrics.
Direction of movement for lower body plyometrics
horizontal, lateral, and/or vertical movements.
Jumps in place are performed repeatedly with or without rest?
without
Standing jumps: what kind of effort?
maximal
Standing jumps are performed with or without rest?
with
Which direction are the standing jumps mostly emphasizing on?
horizontal and vertical
which direction are the jumping in place emphasizing on?
vertical
Multiple jumps and hops emphasize on which direction?
all, even diagonal
Bound
Involve exaggerated movements with greater horizontal speed than other drills.
Bounds emphasize which direction?
Horizontal and vertical, backward, horizontal, vertical
Box drills
Increase the intensity of multiple hops & jumps using a box.
Directions of box drills
vertical; vertical & slightly horizontal.
Height of box for box drill depends on
athlete’s size, landing surface, & program goals.
Depth jump
Use gravity & the athlete’s weight to increase exercise intensity.
Depth jump directions
vertical; vertical & horizontal; vertical & lateral.
Depth jump box height depends on
athlete’s size, landing surface, & program goals.
Difference between depth and box drill legs used.
Depth is single and both
whereas box drill is single, alternate, or both
Legs for bound
single, double, alternate
Why is it hard to perform true plyometric drills that directly target trunk musculature?
because all requisite plyometric elements may not be present.
It is assumed that the stretch reflex latencies of the abdominal muscles are shorter than for the limb muscles.
How can you try to do trunk plyometrics? What do you need to modify? (2)
Shorten or quicken the exercise movements.
Decrease the ROM.
Intensity
refers to the amount of stress placed on involved muscles, connective tissues, & joints.
Frequency
is the # of plyometric training sessions/wk
typically 1-3 sessions a week
Typical recovery time guidelines for plyo
48-72 h between plyometric sessions.
allows the performance of 2 to 3 sessions/week
Frequency depends on:
- Demands of the given sport,
- Intensity & volume of daily workouts,
- Practical experience (athlete’s experience with plyometric training),
- Recovery time between sessions, &
- Time of (the training cycle) year.
Why is complete or adequate recovery from the performance of plyometric drills required of athletes?
Because plyometric drills involve maximal efforts to improve anaerobic power.
Which factors determine the recovery time between sets?
Proper work-to-rest ratio (i.e.: 1:5 to 1:10),
Volume of drill performed, &
Type of drill performed.
What is the adequate amount of recovery between workouts to prevent overtraining?
2 to 4 days.
Which factors determine the recovery between workouts?
Demands of the given sport,
Intensity & volume of daily workouts,
Time of (the training cycle) year.
Should drills for a given body area be performed 2 days in succession?
no
Volume
Volume is typically expressed as the # of reps & sets performed during a given training session.
Factors Affecting Plyometric Volume
Age
Program Goals
Resistance Training Experience
Plyometric Training Experience
Beginner (no experience) volume
80-100
Intermediate (some experience)
volume
100-120
Advanced (considerable experience) volume
120-140
Optimal plyometric training program length:
yet to be determined by research.
Most programs last how many weeks?
6 to 10 weeks.
Progression overload for plyo
L to M volumes for low intensity plyo, L to M volumes for moderate intensity, L to M volume for hight intensity.
What factors affect training schedule and method of progressive overload
Sport
Training Phase
Time of year
Design of strength and conditioning programs
How does plyo benefit prepubescent and adolescent children.
Benefits
Increased muscular power.
Increased bone strength.
Better preparation for the demands of sport practice & competition.
Contraindicated exercises for prepubescent children
1) Depth jumps & other high-intensity lower body plyometric drills.
2) Epiphyseal plates.
Adolescent primary goal for plyo
Primary Goal
is to develop neuromuscular control & the anaerobic skills that will carry over to safer participation in sport & athletics.
Recommendations for adolescents
Gradually progress from simple to more complex drills.
Focus on the quality of the movements to develop techniques that will be essential for more advanced exercises.
Adequate recovery time between workouts:
Minimum = 2-3 days.
Complex training
is a combination of high-intensity resistance training (1-5RM) followed by plyometrics.
Premise of complex training
The explosive capability of muscle is enhanced after it has just been subjected to maximal or near-maximal contractions.
This phenomenon has been referred to as postactivation potentiation (PAP).
2 possible PAP mechanisms
Prestimulation Enhances Motor-Neuron Pool Excitability
and
Phosphorylation of the Myosin Light Chain
What are the efffects of prestimulation?
Recruitment of more motor units.
Better motor unit synchronization.
A decrease in postsynaptic inhibition.
Greater central input to the motor neuron.
What are the efffects of Phosphorylation of the Myosin Light Chain?
Renders the actin-myosin interaction more sensitive to Ca2+ released from the SR.
As an example, if on tuesday you are doing low-intensity upper body resistance training, what should your plyo be?
high-intensity lower
should plyo be before or after aerobic endurance training? Why?
before, because aerobic ex may have negative effect on power production
Technique for lower body plyo landing
Shoulders should be over the knees.
Knees over the toes during landing.
Flexion of the ankles, knees, & hips.
dynamic valgus should not be observed
What are the issues with athletes who weigh over 220 lbs?
- may be at an increased risk for injury when performing plyometric exercises.
- should avoid high-volume, high-intensity plyometric exercises.
- should not perform depth jumps from heights > 18 in (46 cm).
Landing surface must possess…
adequate shock absorbing properties to prevent injuries
