Plyometric Training

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Plyometics

Back 1

activities that enable a muscle to reach mximal force in shortest time possible.

Front 2

Power

Back 2

Functional movements and athletic success depend on proper function of active muscles and speed forces are used..

Front 3

Stretch-Shortening Cycle

Back 3

Eccentric phase- amortization(transition) phase- concentric phase

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Mode

Back 4

Program design by body region

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Intensity

Back 5

Refers to the amount of stress placed on involved dmuscles, connective tissue and joints

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Frequency

Back 6

Number of training sessions

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Recovery

Back 7

Time between sessions, reps, and sets

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Speed

Back 8

skill and abilities needed to achieve high movement velocities

Front 9

Agility

Back 9

skill and abilities needed to explosively change movement velocities or modes

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Speed-endurance

Back 10

ability to maintain maximal movement velocities or repeatedly achieve maximal accelerations and velocities

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Impulse

Back 11

Change in momentum resulting for force

Front 12

Ballistic moevement

Back 12

alternating flight phase and single leg support phase

Front 13

Liner Speed involves

Back 13

Starts & Acceleration
Maximum velocity

Front 14

Running Phases

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Flight
Support

Front 15

Agility

Back 15

entire moevement skill set

Front 16

Adaptive ability

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Change in action sequence from observation

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Balance

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Static and dynamic equilibrium

Front 18

Combinatory ability

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Coordination of body movements

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differentiation

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Accurate, economical movement adjustments

Front 20

Orientation

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Spatial and temporal control

Front 21

Reactiveness

Back 21

quick, well-directed response to stimuli

Front 22

Rhythm

Back 22

dynamic motion pattern, timing, and variation

Front 23

Agility

Back 23

Most trainable in preadolescence

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Macrocycles

Back 24

entire program

Front 25

mesocycles

Back 25

spilts macro into 2-3 parts

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microcycles

Back 26

spilts into exercise

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Short Term Planning

Back 27

Enhance fatigue resistance

Front 28

Medium-Term Planning

Back 28

Exploit complementary training effects at optimal times and minimize problems

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Maximal aerobic power

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ability to meet metabolic demands of sport at high levels of intensity

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Lactate Threshold

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Ability to sustain aerobic energy production without the accumulation of lactate in the blood

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Exercise Economy

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Energy Cost of activity at given velocity or intesity

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Aerobic Program

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3 parts- number of steps, exercise duration, exercise progression

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Long slow distance training

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70% vo2max

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Pace/Tempo Training

Back 34

Intensity of or above race intensity

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Interval Training

Back 35

Intensity close to VO2 max
intervals between 3-5mins

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Repetition Training

Back 36

Intensity greater than VO2 max
30-90sec work

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Fartlek Training

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70% VO2 Max work with 85-95% burts of hill or sprint work

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Off-Season

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Developp base of cardiorespiratory fitness

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Preseason

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Increasing intensity, maintaining or reducing duration, increase types of training

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In-season

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include competition or race days in training schedule

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Postseason

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Low duration and intensity
Injury rehabilitation

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Detraining

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Reduction of beneficial adaptation from training

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Tapering

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Systematic reduction of traing duration and intensity

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Periodization

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Preplanned, systematic variations in training specificity intensity, volume organized in periods or cycles

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General adaptation syndrome

Back 45

train response; alarm, resistance, exhaustion