Program design & technique for plyometric training Flashcards
Practical definition of plyometric exo
Is quick, powerful movement using a pre-stretch or countermovement, that involves SSC
3 important concepts of mechanical model - performance of a rapid stretch
- Eccentric muscle action
- Increases the elastic energy in the tendons & muscles
- Elastic energy is briefly stored
If a concentric muscle action follows immediately after a rapid stretch, what happens with the energy?
Stored energy is released, increasing the total force production
3 circumstances where the energy stored is dissipated & lost as heat
- 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
Basic concept of the neurophysiological model of plyometric exercise
concept that the stretch reflex causes potentiation in the agonist muscle, increasing the muscle force production.
What is the basis of plyometric exercise as a concept and combines mechanical and neurophysiological mechanisms?
Stretch-Shortening Cycle (SSC)
What is the SEC?
Series elastic component
What is vital to plyometric exercise in the SSC?
The rate of musculotendinous stretch
Name the 3 phases of the SSC
I- Eccentric
II - Amortization
III - Concentric
In what phase do the type Ia afferent nerve fibers synapse with alpha motoneurons in the spinal cord AND alpha motor neurons transmit signals to the agonist muscle group
Phase II - Amortization
11 steps of a plyometric program design
- Needs analysis
- Mode
- Intensity
- Frequency
- Duration
- Recovery
- Volume
- Program length
- Progression
- Warm-up period
- Cool-down period
3 types of mode in program design
Lower body plyo
Upper body plyo
Trunk plyo
Typical distance covered for bounds plyometric exercise
Normally more than 30 m (98ft)
Height of box for depth jumps
12 to 42 inch
What type of plyo exo is it difficult target real drills with?
Trunk plyometrics
Why is it hard to perform true plyometric drills that directly target trunk musculature?
Because it is assumed that the stretch reflex latencies of the abdominal muscles are shorter than for the limb muscles.
Refers to the amount of stress placed on involved muscles, connective tissues, & joints.
Is low/medium or high
Intensity
Intensity is controlled by the (6)
- Type of drill
- Point of contact
- Speed
- Height of drill
- Body weight
- External weight
What is the optimal frequency of plyometric training?
Unknown
Limited research
What is the typical recovery time guideline for plyometric training?
48-72h between plyometric sessions
= 2-3 sessions/week
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? (3)
- Proper work-to-rest ratio (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? (3)
- Demands of the given sport
- Intensity & volume of daily workouts
- Time of year (training cycle)
Appropriate plyometric volumes for beginner (no experience) in # contacts/session
80 to 100 contacts/session
Appropriate plyometric volumes for intermediate (some experience) in # contacts/session
100 to 120 contacts/session
Appropriate plyometric volumes for advanced (considerable experience) in # contacts/session
120 to 140 contacts/session
Name the contraindicated exercises for prepubescent children
Depth jumps & other high-intensity lower body plyometrics drills
Is a combination of high-intensity resistance training followed by plyometrics
Complex training
Is the combination of traditional resistance training exercises with plyometric movements
Advanced forms of complex training
Physiological rationale behind complex training
Post-activation potentiation (PAP)
2 possible PAP mechanisms
- Pre-stimulation enhances motor-neuron pool excitability
- Phosphorylation of the myosin light chain
Do we combine upper body resistance training with upper body plyometrics in the same training?
No, combine upper body RT with lower body PLYO
Do we perform plyometric exercise before or after aerobic endurance training? And why
BEFORE
Because aerobic exercise may have a negative effect on power production
What are 2 populations with which we should be careful or not perform plyometric drills?
- Athletes who weigh more than 220 lbs
- Athletes with previous injuries or abnormalities of the spine, lower extremities, or upper extremities
What are examples of poor landing surfaces?
Concrete, asphalt, tile, hardwood, exercise mats (more than 6 inch), mini trampolines
What are some examples of good landing surfaces?
Grass field, suspended floor, rubber mats
Running shoes are unacceptable for plyometric exercises
TRUE
