Plyometrics
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| show | 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
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| show | Maximal, all-out quality efforts with gravity and BW being the constants for each rep of an exercise
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| show | Term used in physiology literature to describe activities (Jumping, running, throwing)
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| show | Biphasic
Triphasic
5 phases
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| Biphasic Plyometrics | show 🗑
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| Triphasic Plyometrics | show 🗑
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| 5 phases of plyometrics | show 🗑
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| Amortization 1)What is it | show 🗑
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| Loading Phase 1)Also called...(3) 2)Begins when... 3)Ends when... (3) | show 🗑
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| show | Muscle potentiation
Stretch reflex
Storage of elastic potential energy
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| show | 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
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| Stretch reflex How it works (3 steps) | show 🗑
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| show | 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
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| 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 | show 🗑
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| When will plyometric exercise be classified as a strenghtening activity | show 🗑
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| Unloading Phase 1)When does it occur 2) Involves... 3) Also called...(3) 4) When does it begin and end 5) Type of phase | show 🗑
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| show | Actin and myosin filaments
Tendon
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| 2 muscle proprioceptors | show 🗑
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| Spindles 1)How it works (3) | show 🗑
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| show | 1) Rate and magnitude of loading
2) Faster rates and higher loading magnitudes
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| show | Stimulated by stretch
Gives sensory info to an interneuron and inhibitory feedback to the contracting muscle
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| Plyometrics role in GTO (2) | show 🗑
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| Excitatory reflexes that may improve NM control | show 🗑
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| Length feedback 1)Links...(2) 2) Contributes to... | show 🗑
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| show | 1) Connects muscles that cross different joints and exert torque in different directions through inhibitory feedback
2)Regulates coupling b/n joints
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| show | 1) Summation of storage and reutilization of elastic energy
2) Muscle potentation
3) Myotatic stretch reflex
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| show | 1) In momentum phase
2)Magntiude of force
Speed/quickness of the mvmt
Total contact duration (loading through unloading phase)
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| Forces 1)Relationship b/n forces and coupling phase 2)Relationship b/n forces and energy storage | show 🗑
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| Plyometrics and Contact Duration 1)As contact duration decreases...(3) Refers to... 2) When does prolonged contact occurs (2) Should it occur | show 🗑
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| 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? | show 🗑
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| show | 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
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| Contraindications (7) | show 🗑
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| Criteria to initiate a program (3) | show 🗑
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| show | Pain
Jt swelling
Delayed onset muscle soreness
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| show | Tissue response
Technical performance
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| show | Frequency
Intensity
Volume
Recovery
Progression
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| Frequency and plyometrics 1)Definition 2)What is it | show 🗑
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| show | 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
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| show | Gravity eliminated- full BW against gravity-Mats- No Mats- (Increase height or jump distance (-single limb)
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| UE Progression (7) | show 🗑
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| Volume of plyometrics 1)Definition 2)What is it 3)When to progress volume 4)What should you always consider | show 🗑
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| show | 1)80-100
2)100-120
3)120-140
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| show | 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
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| show | READ IN NOTES
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| show | 1)Static positions
2) Movement
3) Slow speeds to faster speeds
4) Simple to complex skills
5) Skills unloaded and progress to laoded
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| show | 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
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Created by:
dw06382