Cscs Test Prep Chapter 16

Front 1

Plyometric Exercises

Back 1

Activities that enable a muscle to reach maximal force in the shortest possible time

Front 2

Stretch-Shortening Cycle (SSC)

Back 2

Quick, powerful movement using

Pre-stretch (counter-movement) using elastic components of muscle and tendon

Using the stretch reflex

Front 3

Power

Back 3

Force-speed relationship

Front 4

Mechanical Model of Plyometric Training

Back 4

Elastic energy in Musculotendinous components increase with rapid stretch and the stored

Front 5

Series Elastic Component (SEC)

Back 5

Workhorse of plyometric exercises

Tendons constitute majority of the SEC

When stretched, acts as a spring

Front 6

Potentiation

Back 6

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

Front 7

Stretch Reflex (Plyometrics)

Back 7

Body's involuntary response to an External stimulus that stretches the muscles

Front 8

Muscle Spindles

Back 8

Proprioceptive organs that are sensitive to the rate and magnitude of a stretch

When quick stretch is detected

Front 9

3 Phases of the Stretch-Shortening Cycle (SSC)

Back 9

1. Eccentric Phase

2. Amortization

3. Concentric Phase

Front 10

Eccentric Phase

Back 10

Involves preloading the Agonist muscles

SEC stores elastic E+

Muscle Spindles are stimulated

Front 11

Amortization

Back 11

AKA. Transition

End of the Eccentric Phase

Initiation of the Concentric Muscle Action

Front 12

Concentric Phase

Back 12

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

Front 13

Rate of Stretch in Plyometric training

Back 13

High Stretch Rate results in Greater Muscles Recruitment and activity

Front 14

Mode of Plyometric Training

Back 14

Determined by the body region performing the given exercises

Front 15

Types of Lower Body Plyometric Exercises

Back 15

Jumps in Place, Standing Jumps, Multiple Hops and Jumps, Bounds, Box Drills, Depth Jumps

Front 16

Upper Body Plyometric Exercises

Back 16

Med-Ball Throws, catches, and several Push-ups

Front 17

Plyometric Intensity

Back 17

Amount of stress placed on involved muscles, connective tissues, and joints

Determined by the type of drill used

Front 18

Plyometric Frequency

Back 18

Number of sessions per week

~1-3

Front 19

Plyometric Rest

Back 19

1:5 - 1:10

Front 20

Plyometric Volume

Back 20

Number of Foot Contacts

Or

Distance

Upper Body: Number of Throws/Catches

Front 21

Plyometric Program Length

Back 21

6-10 weeks

Front 22

Plyometric Warmups

Back 22

Normal as resistance

Marching, Jogging, Skipping, Footwork, Lunging

Front 23

Adolescent Plyometric Training

Back 23

Under proper supervision

Appropriate Program

Kids CAN perform plyometrics (except depth jumps/ high intensity)

Front 24

Masters Plyometric Training

Back 24

Same as adults

pay attention to previous injuries

Front 25

Complex Training

Back 25

Combination of High-Intensity Resistance training

Followed by plyometrics

Gains in muscular power

Front 26

Plyometrics and Aerobic Training

Back 26

Do plyometrics first

Front 27

Pre-Strength Requirements for Plyometrics

Back 27

Lower Body: 1RM Squat 1.5 times BW

Upper Body: 1RM Bench Press at least BW (large athlete), 1.5 times BW (small athlete)

Front 28

Balance

Back 28

Maintenance of a position without moving for a given period of time

Front 29

Landing Surface of Plyometrics

Back 29

Adequate

Shock-Absorbing

Grass, suspended floor, rubber mat