Term | Definition |
plyometrics | activites enable muscule to reach maximal force in shortest possible time |
power | force-speed relationship |
purpose of plyometrics | increase power of susequent movements by using the natural elastic components of muscule, tendon, and stretch reflex |
plyometrics proposed by 2 models | mechanical and neurophysological model |
mechanical model | elastic energy in the musculotendinous component is increased with rapid stretch then stored. immediately following the concentric muscle, the stored elastic energy is released increasing the total force production. |
series elastic component (SEC) | workhorse of plyometric exercise |
neurophysiological model | involves the potentiation of the concentric muscle actions by use of stretch refelx |
stretch reflex | body's involuntary repsonse to an external stimuli that stretches the muscle spindles. |
muscle spindles | proprioceptive organs that are sensitive to the rate and magnitude of a stretch, when a quick stretch is detected, muscle activity reflexivity increases. |
reflexive muscle action | muscle spindles stimulated by rapid stretch cause this during plyometrics. |
Three distinct phases of SSC | eccentric phase, amortization phase, and conccentric phase |
eccentric phase | involving preloading the agonist muscles, SEC stroes elastic energy and muscle spindles stimulated. |
ventral root | A signal from ______ via type 1a afferent nerve fibers is sent. |
long jump | touchdown of the foot to the bottom of the movement is eccentric phase. |
amortization phase | time between eccentric and concentric phases (transition process), duration must be short. |
concentric phase | body's response to eccentric and amortization phase. Energy stored in the SEC is used to increase the force of movement or it's released as heat. |
agonist muscle group | alpha motor neurons stimulate agonist group |
gastrocnemius | upon touch down gastroc undergoes rapid stretch (eccentric) there is then a delay in movement (amortization phase) ten the muscle concentrically planter flexes the athlete, allowing the athlete to push off the ground (concentric) |
intensity
skipping is low intensity, depth jumps are high intensity | amount of stress placed on invloved muscles, connective tissues and joints. |
decreases | as intensity increases volume... |
frequency | # of training sessions per a week, typically 1-3. 48-72 hours of between plyometric sessions is typical. |
recovery | due to maximal efforts of plyometric exercises , complete and adequate recovery is required. rest to work ratio -1-5 or 1-10 |
# of sets performed during a given training session | volume |
6-10 weeks | program length |
strength- lower body plyometrics | athlete 1 RM squat should be 1.5 times his or her body weight. |
strength- upperbody plyometrics | 1 RM bench press should be 1 times his/her weight. large athletes 1.5 |
speed | ability to move rapidly is essential before beginning a plyometric program |
balance | maintenance of a position without moving for a given period of time |
age and physical characteristics | athletes who weigh more than 220 pounds may be at increased risk when performing plyometrics. |
speed | ability to achieve high velocity |
agility | ability to explosively brake, change direction and accelerate again |
speed-strength | force developed rapidly or at a high velocity (basis of speed and agility training) |
speed-endurance | provides metabolic conditioning needed to support summing speed and agility over an extended duration |
special endurance | variation of speed-endurance applies when there are sport specific exercise relief patterns that consist of ongoing submax activity with intermittent high intensity bursts. |
sprinting | series of ballistic strides in which the body repeatedly launched forward as a projective |
stride frequency and stride length | running speed is the interaction of ____ and _____ |
drive, stride, lift. | three respective technique variants |
drive | starting acceleration and push off acceleration (first 22-30 yd. or 20-30m) |
stride | full-flight striking or pushing action. (after 30 m) |
lift | kick-at-speed pulling action (after 30 m) |
eye focus, arm action and leg action | three aspects of sprinting |
primary training method | execution of sound technique, planting foot under COG, minimizing braking forces ad ground support, and exerting maximal backward impulse. can be performed at submas speed |
secondary training | consists of assisted sprinting and resisted sprinting |
assisted sprinting | methods include gravity- assisted sprinting, high speed towing, or other means of acheiving an over-speed effect. improve stride frequency ex. running down a hill |
resisted sprinting | methods include gravity-resisted sprinting. improve speed-strength and stride length. ex. running up a hill and parachute. |
tertiary training | consists of fitness training, power and speed endurance. |
fitness training | improves endurance, mobility and strength allows agility drills to be performed safely and effectively |