Techniques, Modalities and Physiology of Power

Question 1

RFD:

Answer 1

• rate of force development
• how fast you can develop force
• a measure of explosive strength
• measured in N/s
• can be calculated for isometric, concentric and eccentric muscle actions
• can look at RFD in terms of early (< 100 ms) and late (> 100 ms) or movements that are fast SSC (< 250 ms) and slow SSC (> 250 ms)

Question 2

Different ____ require different RFD.

Answer 2

sports

Question 3

Correlation studies have shown that there is a strong relationship between ____ ____ and ____ ____ in both upper and lower body.

Answer 3

• peak power

- maximum strength

Question 4

Significant correlations have been found between 1 RM squat and …

Answer 4

sport performance tests (CMJ, broad jump, T-test, 10m acceleration, sprint velocity)

Question 5

Reactive strength:

Answer 5

• classic plyometrics
• depth jumps
• minimal ground contact (coupling time)

Question 6

Heavy power:

Answer 6

• strength-speed/power

- heavy olympic lifts and derivatives

Question 7

Heavy RFD:

Answer 7

late RFD (> 100 ms)

Question 8

Light power:

Answer 8

• speed-strength/power
• olympic lifts with a focus on speed
• loaded jumps

Question 9

Light RFD:

Answer 9

• early RFD (< 100 ms)

- concentric isokinetic training @ 180 degrees/s

Question 10

Eccentric deceleration/breaking:

Answer 10

landings

Question 11

Power outputs of Olympic lifting have been shown to be _____ as much as squatting.

Answer 11

twice

Question 12

Olympic lifting: peak power outputs of ____W in the 2nd pull and jerk.

Answer 12

> 6000 W

Question 13

Olympic lifting characteristics:

Answer 13

• closed kinetic chain movement
• triple extension at ankle-knee-hip
• plyometric actions
• RFD

Question 14

Speed of execution for clean/snatch pull:

Answer 14

0.8s

Question 15

Speed of execution for transition:

Answer 15

0.15s

Question 16

Speed of execution for second pull:

Answer 16

0.2s

Question 17

Speed of execution for jerk drive:

Answer 17

0.2s

Question 18

Olympic weightlifting limitations:

Answer 18

• time consuming to teach
• high risk of injury (orthopaedic concerns)
• poor mechanical specificity

Question 19

Poor mechanical specificity with Olympic weightlifting:

Answer 19

• direction of force only vertical
• cyclic regime difficult to achieve
• bilateral

Question 20

Kinematic and kinetic parameters between snatch and ____ ____ are very similar.

Answer 20

vertical jump

Question 21

Strong correlation between weightlifting performance and ____ ____ performance in weightlifters.

Answer 21

vertical jump

Question 22

Strong relationship between isometric clean pull and _____ performance.

Answer 22

throwing

Question 23

Olympic lifting exercises appear to produce _____ performance improvements than VJ exercises in physically active subjects.

Answer 23

broader

Question 24

Olympic lifting exercises and order during competition:

Answer 24

• snatch

- clean and jerk

Question 25

How are Olympic lifts scored?

Answer 25

- 3 attempts on each lift | - combined total of 2 heaviest successful lifts determines overall results within bodyweight category

Question 26

Basic training guidelines of Olympic lifts:

Answer 26

- learn the receive/catch position first - introduce lifts from jump (or hang) position - 75-80% 1RM shown to produce highest power outputs - 3-6x < 6 reps with full recovery (2-5 min) between sets

Question 27

Traditional 1RM based prescription can be problematic when...

Answer 27

fluctuations in freshness and fatigue are considered

Question 28

Advantages of velocity based training:

Answer 28

- autogregulated loading with target velocities based on normative values can increase quality of VCT training - target loads can easily be prescribed with a less strenuous p1RM VBT test at the start of each workout

Question 29

2 types of plyometric training:

Answer 29

- impact plyometrics | - non-impact plyometrics

Question 30

2 types of impact plyometrics:

Answer 30

- maximal plyometrics | - submaximal plyometrics

Question 31

2 types of non-impact plyometrics:

Answer 31

- submaximal plyometrics | - non-plyometrics

Question 32

Maximal plyometrics are _____ plyometrics.

Answer 32

classical

Question 33

Submaximal plyometrics are _____ plyometrics.

Answer 33

supplementary

Question 34

Non-plyometrics are ______ activities.

Answer 34

preparatory/supplementary

Question 35

2 types of classical plyometrics:

Answer 35

- functional plyometrics | - non-functional plyometrics

Question 36

2 types of preparatory/supplementary activities:

Answer 36

- weight training | - jump throws etc.

Question 37

Guidelines for depth jumps:

Answer 37

1. magnitude of load (weight and height) 2. amortization should be minimal 3. 5-8 reps per exercise as a start or calculated force from body mass and drop height 4. increase speed and acceleration before drop height or take off height

Question 38

Sets and reps for depth jumps:

Answer 38

- 4 sets of 10 jumps for well conditioned - 2-3 sets of 5-8 jumps for lesser conditioned athletes - 1-2 times per week as part of special strength training prescription

Question 39

Depth jumps should be utilized ____ days prior to a highly prioritized technical session.

Answer 39

3-4

Question 40

Depth jumps should be conducted during what phases?

Answer 40

- related work - sport specific - pre-competitive - competitive - not used 10 days out from competition

Question 41

Precursors for traditional plyometrics (shock training):

Answer 41

require a high level of eccentric and explosive isometric strength

Question 42

How to attain high level of eccentric and explosive isometric strength:

Answer 42

- weightlifting derivatives - descent of stairs - compound lifts (ie squats, front and back) - sometimes in quasi isometric regime - 1.5-2.0 BW 1RM back squat? - use of non-counter movement jumps (broad and vertical) - depth landings

Question 43

Non-impact plyometrics:

Answer 43

- not against an external object - still develops rapid explosive myotatic stretch reflex - usually combined with resistance training - focus on limb speed