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PAC 490 > Techniques, Modalities and Physiology of Power > Flashcards

Techniques, Modalities and Physiology of Power Flashcards

1
Q

RFD:

A
  • 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)
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2
Q

Different ____ require different RFD.

A

sports

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3
Q

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

A
  • peak power

- maximum strength

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4
Q

Significant correlations have been found between 1 RM squat and …

A

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

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5
Q

Reactive strength:

A
  • classic plyometrics
  • depth jumps
  • minimal ground contact (coupling time)
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6
Q

Heavy power:

A
  • strength-speed/power

- heavy olympic lifts and derivatives

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7
Q

Heavy RFD:

A

late RFD (> 100 ms)

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8
Q

Light power:

A
  • speed-strength/power
  • olympic lifts with a focus on speed
  • loaded jumps
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9
Q

Light RFD:

A
  • early RFD (< 100 ms)

- concentric isokinetic training @ 180 degrees/s

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10
Q

Eccentric deceleration/breaking:

A

landings

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11
Q

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

A

twice

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12
Q

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

A

> 6000 W

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13
Q

Olympic lifting characteristics:

A
  • closed kinetic chain movement
  • triple extension at ankle-knee-hip
  • plyometric actions
  • RFD
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14
Q

Speed of execution for clean/snatch pull:

A

0.8s

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15
Q

Speed of execution for transition:

A

0.15s

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16
Q

Speed of execution for second pull:

A

0.2s

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17
Q

Speed of execution for jerk drive:

A

0.2s

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18
Q

Olympic weightlifting limitations:

A
  • time consuming to teach
  • high risk of injury (orthopaedic concerns)
  • poor mechanical specificity
19
Q

Poor mechanical specificity with Olympic weightlifting:

A
  • direction of force only vertical
  • cyclic regime difficult to achieve
  • bilateral
20
Q

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

A

vertical jump

21
Q

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

A

vertical jump

22
Q

Strong relationship between isometric clean pull and _____ performance.

A

throwing

23
Q

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

A

broader

24
Q

Olympic lifting exercises and order during competition:

A
  • snatch

- clean and jerk

25
Q

How are Olympic lifts scored?

A
  • 3 attempts on each lift

- combined total of 2 heaviest successful lifts determines overall results within bodyweight category

26
Q

Basic training guidelines of Olympic lifts:

A
  • 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
27
Q

Traditional 1RM based prescription can be problematic when…

A

fluctuations in freshness and fatigue are considered

28
Q

Advantages of velocity based training:

A
  • 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
29
Q

2 types of plyometric training:

A
  • impact plyometrics

- non-impact plyometrics

30
Q

2 types of impact plyometrics:

A
  • maximal plyometrics

- submaximal plyometrics

31
Q

2 types of non-impact plyometrics:

A
  • submaximal plyometrics

- non-plyometrics

32
Q

Maximal plyometrics are _____ plyometrics.

A

classical

33
Q

Submaximal plyometrics are _____ plyometrics.

A

supplementary

34
Q

Non-plyometrics are ______ activities.

A

preparatory/supplementary

35
Q

2 types of classical plyometrics:

A
  • functional plyometrics

- non-functional plyometrics

36
Q

2 types of preparatory/supplementary activities:

A
  • weight training

- jump throws etc.

37
Q

Guidelines for depth jumps:

A
  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
38
Q

Sets and reps for depth jumps:

A
  • 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
39
Q

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

A

3-4

40
Q

Depth jumps should be conducted during what phases?

A
  • related work
  • sport specific
  • pre-competitive
  • competitive
  • not used 10 days out from competition
41
Q

Precursors for traditional plyometrics (shock training):

A

require a high level of eccentric and explosive isometric strength

42
Q

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

A
  • 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
43
Q

Non-impact plyometrics:

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

PAC 490 (12 decks)

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