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1)Type of mvmt
2)Activates the...prior to...
3)Relationship to power
1)Type of mvmt
2)Activates the...prior to...
3)Relationship to power
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Plyometrics
| Question | Answer |
|---|---|
| Definition 1)Type of mvmt 2)Activates the...prior to... 3)Relationship to power | 1) Quick, powerful mvmt involving eccentric prestretching/ counter movement 2) Activating the stretch-shortening cycle, prior to concentric muscle contraction 3) Could link strength with speed to produce power |
| What is it meant to encompass | Maximal, all-out quality efforts with gravity and BW being the constants for each rep of an exercise |
| What is the stretch-shortening cycle | Term used in physiology literature to describe activities (Jumping, running, throwing) |
| What phases are plyos described as (3) | Biphasic Triphasic 5 phases |
| Biphasic Plyometrics | Concentric Eccentric |
| Triphasic Plyometrics | Eccentric (Preload) -> Transition/Amortization -> Concentric (contraction) |
| 5 phases of plyometrics | Momentum -> Eccentric (Preload) -> Transition/Amortization -> Concentric (contraction)-> Momentum |
| Amortization 1)What is it | Time from initial |
| Loading Phase 1)Also called...(3) 2)Begins when... 3)Ends when... (3) | 1) Eccentric preload, Deceleration, Cocking phase 2) Muscle-tendon units initiate -tive work 3) Center of mass reaches its lowest position Velocity reduces to zero Ground rx force curve begins to reverse direction |
| What happens when there is a stretch of the active muscle during the loading phase (3) | Muscle potentiation Stretch reflex Storage of elastic potential energy |
| Muscle potentiation 1) What is it 2)Its a increase in...and a decrease in... | An alteration of the muscle contractile properties that leads to higher force production An increase in proportion of cross bridges attached to actin and a decrease in cross bridge detachment rate |
| Stretch reflex How it works (3 steps) | 1) Muscle stretch stimulates spindle 2)Provides excitatory feedback to same muscle via monosynaptic reflex loop 3) Resulting in myotatic /stretch reflex |
| Storage of elastic potential energy 1)Roll of tendon 2)Roll of GTP | 1) Tendon is main contributor to muscle-tendon unit length changes and storage to elastic potential energy 2)GTO is stimulated by stretch and via the release of stored energy, has been found to intiate excitatory reflexes |
| Coupling Phase 1) What is it 2) Referred to as 3) When does muscle fascicle length not change (3) 4)How long does it take for coupling phase to have a decrease in stored energy 5) Relationship b/n duration and amnt of work input and the cause of it | 1) Transition b/n loadin, unloadin phase 2) Amortization phase 3) Jt angle, vertical ground force, CoM of body is about to change direction 4) Lasting >25ms 5) Shorter phase= greater muscle work output due to max utilization of stored elastic energy |
| When will plyometric exercise be classified as a strenghtening activity | When the exercise has a visible pause in jt mvmt |
| Unloading Phase 1)When does it occur 2) Involves... 3) Also called...(3) 4) When does it begin and end 5) Type of phase | 1) p coupling phase 2)Shortening of muscle-tendon unit 3) Rebound, shortening, push-off 4) When muscle-tendon unit begins to shorten; ends @ toe off 5) Resultant phase- Incrd efficiency results in greater force production & work output by muscle |
| Plyometric Activity 1) Utilizes these elastic components (3) | Actin and myosin filaments Tendon |
| 2 muscle proprioceptors | Spindles Golgi Tendon Organs |
| Spindles 1)How it works (3) | 1)Stimulated via stretch Sensory info is passed thru reflex loop to provide excitatory feedback to agonist extrafual fibers Results in short-latency reflex muscle activity (stretch-reflex) |
| Spindles 1) What modulates stretch reflex output (2) 2) How to increase stretch reflex (2) | 1) Rate and magnitude of loading 2) Faster rates and higher loading magnitudes |
| Golgi tendon organs 1) How it works (2) | Stimulated by stretch Gives sensory info to an interneuron and inhibitory feedback to the contracting muscle |
| Plyometrics role in GTO (2) | May desensitize GTO- allowing greater accumulation of force during eccentric period Initiate excitatory reflexes |
| Excitatory reflexes that may improve NM control | Length feedback Force feedback |
| Length feedback 1)Links...(2) 2) Contributes to... | 1) Muscles that are synergists w/ excitatory feedback and opposing muscle w/ reciprocal inhibition Monarticular muscles with excitatory feedback 2) Joint stiffness |
| Force feedback 1)Connects.... 2)Relationship to joints | 1) Connects muscles that cross different joints and exert torque in different directions through inhibitory feedback 2)Regulates coupling b/n joints |
| Plyometric Performance Enhancement How plyometrics improves efficiency and force production (3) | 1) Summation of storage and reutilization of elastic energy 2) Muscle potentation 3) Myotatic stretch reflex |
| 1)When do most plyometrics terminate 2)The degee of performance enhancement depends on...(3) | 1) In momentum phase 2)Magntiude of force Speed/quickness of the mvmt Total contact duration (loading through unloading phase) |
| Forces 1)Relationship b/n forces and coupling phase 2)Relationship b/n forces and energy storage | 1) Higher forces are associated with a shorter coupling phase 2)Higher forces- Produce greater energy storage in series elastic components |
| Plyometrics and Contact Duration 1)As contact duration decreases...(3) Refers to... 2) When does prolonged contact occurs (2) Should it occur | 1)Incr force is gnerated, incr joint movement, increase tendon contribution to work Refers to amatorization 2)should be avoided Occurs when intensity is too high during loading Occurs when transition b/n loading, unloading isn't continuous |
| Intensity of plyometrics 1)Intensity's relationship to height 2) Height relationship to contact time and tendon shortneing 3)When does point of diminishing return occurs? | 1) Intensity increases w/ height 2)Increased height= reduced contact time and tendon shortening (unloading phase) is greater 3) When contact time increases and elstic recoil ration of tendon decreases |
| Who would benefit from plyometric program (3) | 1) Desire to return to activities requiring explosive movements 2)Advanced speed, forces, or planes of motion needed for skill reacquistion 3) Bridge the gap b/n traditional rehab and return to sport-specific activities |
| Contraindications (7) | Acute joint inflammation Pain Immediate post-op status Joint instability Joint pathology- OA, bone bruise, chondral injury Musculotendinous injury until appropriate tissue healing Younger athletes (prepubescent) |
| Criteria to initiate a program (3) | Pt can tolerate ADLs w/o pain or swelling Nearly full ROM and adequate base level of strength, endurance, and NM control Tolerate moderate loading during traditional strengthening exercise and perform fxal mvmt patterns c proper form |
| Apply and develop the intervention with caution to avoid...(3) | Pain Jt swelling Delayed onset muscle soreness |
| Patient variable to account for in plyometric program (2) | Tissue response Technical performance |
| Relevant training and patient variables (5) | Frequency Intensity Volume Recovery Progression |
| Frequency and plyometrics 1)Definition 2)What is it | 1) How often an exercise is performed w/in training cycle 2)Usually 2 times per week |
| Intensity of plyometrics 1)Definition 2)Relationship to stretch load 3)Relationship to frequency 4)Factors(2) 5) How do you progress | 1) Effort required to perform exercise; associated c loading force 2)Increasing stretch load will incr intensity 3) Inversely proportional in training program 4) Ability of the healing tissue to handle load 5)Low to high intensity |
| Lower Extremity Progression (7) | Gravity eliminated- full BW against gravity-Mats- No Mats- (Increase height or jump distance (-single limb) |
| UE Progression (7) | Gravity eliminated- full BW against gravity-Light Weight- Heavy Weight- (Increase speed or distance (-single limb) |
| Volume of plyometrics 1)Definition 2)What is it 3)When to progress volume 4)What should you always consider | 1) Total work performed in one session (the sets 2) # of contacts made by ground/object 3)Only when technique is maintained c no adverse events (Low intensity- high volume, to high intensity/low volume) 4) Plyometric activity outside of setting |
| Volume of contacts per session for this type of athletic experience 1)Little 2)Moderate 3)Max | 1)80-100 2)100-120 3)120-140 |
| Recovery and plyometrics 1)What is it 2)Depends on... 3) Work to rest ratio of: High and low intensity | 1) Rest time b/n reps, sets, or sessions 2)Depends on intensity 3)High: 1:5 - 1:10 Low: 1:1 or 1:2 4) 48 to 72 hour rest b/n plyometric training session |
| Technique and Safety, Functional Progression | READ IN NOTES |
| FUnctional Progression Advancement (5) | 1)Static positions 2) Movement 3) Slow speeds to faster speeds 4) Simple to complex skills 5) Skills unloaded and progress to laoded |
| Exercise progression 1)Attain... 2)Develop... 3) Exercises for strength phase(5), plyo-support phase(1), and performance phase (1) | 1)Alignment and postural control 2)Strength to maintain alignment 3)S: Static squat, mvmt, 2 to 1 leg squat on bench, FW/BW step-up, lateral step-ups P-S: Landing strategies c jump patterns PP: Jump patterns: FW/BW, L,R Diagonals |
Created by:
dw06382