Program Design and Technique for Plyometric Training

Question 1

series elastic component (SEC)

Answer 1

the workhorse of plyometric exercise. when the musculotendinous unit is stretched, as in an eccentric muscle action, the SEC acts as a spring and is lengthened; as it lengthens, elastic energy is stored. If the muscle begins a concentric action immediately after the eccentric action, the stored energy is released, allowing the SEC to contribute to the total force production by naturally returning the muscles and tendons to their unstretched configuration

Question 2

potentiation

Answer 2

change in the force-velocity characteristics of the muscles’s contractile components caused by stretch of the concentric muscle action by use of the stretch reflex

Question 3

stretch shortening cycle (SSC)

Answer 3

employs 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 - it involves three distinct phases

Question 4

phase 1 of SSC

Answer 4

eccentric - stretch of the agonist muscle- elastic energy is stored in the series elastic component. Muscle spindles are stimulated

Question 5

Phase 2 of SSC

Answer 5

amortization - pause between phases 1 and 3 - type 1a afferent nerves synapse with alpha motor neurons - alpha motor neurons transmit signals to agonist muscle group

Question 6

phase 3 of SSC

Answer 6

concentric - shortening of agonist muscle fibers - elastic energy is released from the series elastic component. Alpha motor neurons stimulate the agonist muscle group

Question 7

complex training

Answer 7

a combination of high-intensity resistance training followed by plyometrics

Question 8

balance

Answer 8

the maintenance of a position without movement for a given period of time