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srk47
strength and conditioning
| 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 |
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