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Athletic Training and Conditioning > Programming Considerations for Power > Flashcards

Programming Considerations for Power Flashcards

1
Q

describe power categorization for upper body

A

upper body> multi-joint>push/pull>horizontal/vertical/(bi-lateral or unilateral)/ (stance/position)

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2
Q

describe power categorization for throws

A

throws>creating movement> rotation/flexion/extension

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3
Q

what’s an example of throws (power categorization)

A

granny med ball toss

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4
Q

describe individual difference in terms of innate skills

A

innate skills: movements rehearsed over and over again until they appear effortless when performed

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5
Q

describe individual difference in terms of nature

A

nature: some athletes benefit or suffer from the DNA and hard-wiring received via genetics from parents and relatives

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6
Q

describe individual difference in terms of nurture

A

nurture: some athletes benefit or suffer from the environment to which they are exposed during optimal windows of development

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7
Q

describe individual differences in more detail

A
  • strength base is required prior to higher levels of plyometrics
  • majority of female and some men with lack of foot/knee/hip stability leading to valgus force on knee joints (females higher Q angle)
  • females - delayed co-contraction of hamstring equals anterior shift of tibia and > risk of ACL
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8
Q

how much strength do you need to attempt plyos? * not in notes, ideology

A

need to be able to squat 1.5 of your bodyweight to be able to do plyos

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9
Q

describe age related differences

A
  • individuals or groups - technical coaching and safety are a priority
  • age-plyometric exercise is for all ages HOWEVER it is age and strength specific
  • adolescent (8 yrs+) need to be aware of history of injury and pre-existing orthopedic conditions (reduced amplitude/intensity when dealing with osteo-arthritis/joint degeneration)
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10
Q

what age-related change happens at 30?*

A

reduction in muscle mass
- 27ish is your prime age

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11
Q

list some exercises from low>mod>high intensity (progressing intensity)

A
  • SRJ-single response jumps (jumps in place)/ med ball drills/conc only box
  • standing jumps/ single stair jumps
  • MRJ - multiple repeated jumps/ skips and bounds
  • Ecc/conc box drills/hurdle drills
  • depth jumps/unweighted jumps
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12
Q

why does dylan not like box jumps?

A
  • box takes away from the landing
  • vertical jumping itself might more challenging up until takeoff
  • box decreases amplitude of landing
  • simple progression could be box jump to vertical jump
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13
Q

The impact has influence, list training medium on a scale of low>mod>high intensity

A

water/pool>sand>grass> field turf>synthetic track
*track/concrete ground reaction force is biggeer

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14
Q

describe factors to consider

A
  • strength deficit
  • lower/upper limb injury
  • valgus mechanics
  • questionable surface
  • fatigue is present (try to do power at beginning)
  • age
  • overtraining
  • intensity/wt too high
  • less than 1-2 days of recovery
  • # of foot contacts too high for time of year or age
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15
Q

why should we consider injury in programming? *

A

(might have reduced ROM)
- any time we disclocate and sprain joints, we have taken soft tissues around the joint and over stretched them, creates laxity
- later can’t necessarily regain laxity, will be at increased risk for injury

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16
Q

how can we tell if somone relies more on strength or speed?

A

SSC potentiation / elastic calculation

17
Q

describe the SSC potentiation / elastic calculation

A

SSC potentiation / elastic calculation
- squat jump height (SJ)
- counter movement jump height (CMJ)
- CMJ/SJ

General rule of thumb
- <1.1 (<10%) = athlete needs to train plyometrics
- >1.1 (>10%) = athlete need to increase strength (jump height is 10% more than cmj jump)

18
Q

decribe frequency in terms of programming power

A
  • 1-3 sessions per week
  • 48-72 hrs rest between dedicated sessions
  • dependent on intensity, fitness level, cycle of periodization
  • incorporate into warm up or complex sets on a more regular basis instead of dedicated session (microdose into warm up)
19
Q

intensity of power is based on _

A

assessment of sport and needs analysis

20
Q

describe power intensity considerations based on assessment of sport and needs analysis

A
  • training age
  • direction/plane of movement
  • movement actions and muscles used
  • force/velocity curve
  • type: lower/upper/torso
  • equipment and facilities available
  • sport nature (collision, contact, etc.)
  • phase of season
  • training goals
  • history of injury
21
Q

describe 3 things we need to think about when programming power intensity

A

stress/impact
- start>finish
- 1 vs 2 foot

amplitude
- relative
- absolute

load
- bodyweight
- external loading

22
Q

describe general recovery guidelines

A
  • 5-10 secs between maximal plyos
  • 2-4 mins between sets (ATP-CP recovery)
  • volume-intensity relationship
  • periodized program
  • 48-72 hrs rest between dedicated sessions
23
Q

what are 6 elements of programming plyometrics?

A

1) plane of movement
2) speeds
3) surfaces
4) progression
5) training considerations
6) pre-training screen

24
Q

describe plane of movement in regards to programming plyometrics

A

horizontal (jumps for distance) or vertical (jumps for height)

25
Q

describe speeds in regard to programming plyometrics

A
  • short response jumps: quick ground contact time (short duration)
  • moderate response jumps: moderate ground contact time (moderate duration)
  • long response jumps: long ground contact time (long duration)
26
Q

describe surfaces in regard to programming plyometrics

A
  • water, sand, grass, field turf, synthetic track, wood sprung floors

avoid: concrete, hard unforgiving surfaces or too soft (mats)/uneven ground

27
Q

describe progressions in regard to programming plyometrics

A

volume or intensity, complexity, # of limbs

28
Q

describe training considerations in regard to programming plyos

A

strength base & training age

29
Q

describe pre-trianing screen considerations in regard to programming plyos

A

equipment, footwear, injury history, technique and range of motion

30
Q

in the class participation activity we did, list some examples of plyo progressions in order

A
  • BB back squat
  • BB front squat
  • BB goblet squat
  • DB split squat
  • BW Squat
  • Squat jump
  • SL broad jump
  • CMJ jump
  • Vertical jump
  • Broad jump
  • Vertical jump to broad jump
  • Single leg jump to broad jump
  • Single leg bounds
  • Sprint

Athletic Training and Conditioning (19 decks)

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