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