Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
29 Cards in this Set
- Front
- Back
Plyometric Exercises
|
Activities that enable a muscle to reach maximal force in the shortest possible time
|
|
Stretch-Shortening Cycle (SSC)
|
Quick, powerful movement using
Pre-stretch (counter-movement) using elastic components of muscle and tendon Using the stretch reflex |
|
Power
|
Force-speed relationship
|
|
Mechanical Model of Plyometric Training
|
Elastic energy in Musculotendinous components increase with rapid stretch and the stored
|
|
Series Elastic Component (SEC)
|
Workhorse of plyometric exercises
Tendons constitute majority of the SEC When stretched, acts as a spring |
|
Potentiation
|
Change in the Force-Velocity characteristics
Of the Muscle's contractile components Caused by stretch of the concentric muscle action use of the Stretch Reflex |
|
Stretch Reflex (Plyometrics)
|
Body's involuntary response to an External stimulus that stretches the muscles
|
|
Muscle Spindles
|
Proprioceptive organs that are sensitive to the rate and magnitude of a stretch
When quick stretch is detected |
|
3 Phases of the Stretch-Shortening Cycle (SSC)
|
1. Eccentric Phase
2. Amortization 3. Concentric Phase |
|
Eccentric Phase
|
Involves preloading the Agonist muscles
SEC stores elastic E+ Muscle Spindles are stimulated |
|
Amortization
|
AKA. Transition
End of the Eccentric Phase Initiation of the Concentric Muscle Action |
|
Concentric Phase
|
Body's response to Eccentric and Amortization phase
E+ stored in the SEC during Eccentric phase used to Increase the Force of the subsequent movement or dissipated as heat |
|
Rate of Stretch in Plyometric training
|
High Stretch Rate results in Greater Muscles Recruitment and activity
|
|
Mode of Plyometric Training
|
Determined by the body region performing the given exercises
|
|
Types of Lower Body Plyometric Exercises
|
Jumps in Place, Standing Jumps, Multiple Hops and Jumps, Bounds, Box Drills, Depth Jumps
|
|
Upper Body Plyometric Exercises
|
Med-Ball Throws, catches, and several Push-ups
|
|
Plyometric Intensity
|
Amount of stress placed on involved muscles, connective tissues, and joints
Determined by the type of drill used |
|
Plyometric Frequency
|
Number of sessions per week
~1-3 |
|
Plyometric Rest
|
1:5 - 1:10
|
|
Plyometric Volume
|
Number of Foot Contacts
Or Distance Upper Body: Number of Throws/Catches |
|
Plyometric Program Length
|
6-10 weeks
|
|
Plyometric Warmups
|
Normal as resistance
Marching, Jogging, Skipping, Footwork, Lunging |
|
Adolescent Plyometric Training
|
Under proper supervision
Appropriate Program Kids CAN perform plyometrics (except depth jumps/ high intensity) |
|
Masters Plyometric Training
|
Same as adults
pay attention to previous injuries |
|
Complex Training
|
Combination of High-Intensity Resistance training
Followed by plyometrics Gains in muscular power |
|
Plyometrics and Aerobic Training
|
Do plyometrics first
|
|
Pre-Strength Requirements for Plyometrics
|
Lower Body: 1RM Squat 1.5 times BW
Upper Body: 1RM Bench Press at least BW (large athlete), 1.5 times BW (small athlete) |
|
Balance
|
Maintenance of a position without moving for a given period of time
|
|
Landing Surface of Plyometrics
|
Adequate
Shock-Absorbing Grass, suspended floor, rubber mat |