| 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 |
