Busy. Please wait.

show password
Forgot Password?

Don't have an account?  Sign up 

Username is available taken
show password


Make sure to remember your password. If you forget it there is no way for StudyStack to send you a reset link. You would need to create a new account.

By signing up, I agree to StudyStack's Terms of Service and Privacy Policy.

Already a StudyStack user? Log In

Reset Password
Enter the associated with your account, and we'll email you a link to reset your password.

Remove ads
Don't know
remaining cards
To flip the current card, click it or press the Spacebar key.  To move the current card to one of the three colored boxes, click on the box.  You may also press the UP ARROW key to move the card to the "Know" box, the DOWN ARROW key to move the card to the "Don't know" box, or the RIGHT ARROW key to move the card to the Remaining box.  You may also click on the card displayed in any of the three boxes to bring that card back to the center.

Pass complete!

"Know" box contains:
Time elapsed:
restart all cards

Embed Code - If you would like this activity on your web page, copy the script below and paste it into your web page.

  Normal Size     Small Size show me how


strength and conditioning

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
Created by: 635315894