Chapter 17: Plyometric and Speed Training Flashcards

1
Q

enhanced coordination, agility, and anaerobic/general conditioning are all benefits of this type of training

A

plyometric

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2
Q

This is a quick, powerful movement consisting of an eccentric muscle action, followed by an immediate powerful concentric muscle action

A

plyometrics

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3
Q

this is called the countermovement or prestretch

A

the eccentric phase of plyometrics

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4
Q

The ability to achieve high velocity

A

speed

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5
Q

Both plyometrics and speed rely heavily on this

A

stretch-shortening cycle

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6
Q

The purpose of this type of training is to use the stretch reflext and natural elastic components of the muscles and tendons to increase the power of subsequent movements and strengthen the muscles and tendons functionally

A

plyometrics

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7
Q

The purpose of this type of training is to use the same mechanical and neurophysiuologic components in concert with technique and muscular strength to produce larger ground forces thereby allowing clients to run faster

A

speed training

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8
Q

in this model, elastic energy is stored following a rabid stretch and then released during a subsequent concentric muscle action, thereby increasing the total force production

A

mechanical model

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9
Q

a primary contributor to force produciton during plyometric exercises, includes some muscular (actin/myosin), but is mainly composed of tendon

A

series elastic component

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10
Q

when the muscle is stretching in eccentric muscle action this occurs in the SEC

A

the SEC acts as a spring and is lengthened, shorting elastic energy

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11
Q

If the eccentric phase is to long, or requires too great of a motion this occurs

A

the elastic energy is lost as heat, and no plyometric effect occurs

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12
Q

this involves a change in the force-velocity characteristics of the muscles contractile components caused by stretch

A

neurophysiological element

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13
Q

The bodies involuntary response to an external stimulus that causes a rapid stretching of the muscle

A

stretch reflex

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14
Q

The stretch reflex responds at this rate

A

to the rate that muscle is stretched

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15
Q

The reflex component of plyometric exercise is composed of primarily this type of muscle spindle activity

A

muscle spindle

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16
Q

This, not this respond to plyometric training

A

strength of muscle contraction, not the response time of the contraction

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17
Q

enhancement of the stretch reflex

A

potentiation

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18
Q

Another name for the eccentric phase, which involves preloading the agonist muscle groups

A

deceleration phase

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19
Q

This is the transition phase, and is the time between the eccentric and concentric phases

A

amortization phase

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20
Q

These must be kept as short as possible for optimal use of the stretch reflex by the concentric muscle action

A

amortization phase

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21
Q

This is the bodies response to the events occurring during the eccentric and amortization phases

A

concentric phase

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22
Q

improved running economy is an additional benefit of this type of training

A

moderate plyometric training

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23
Q

This may be a compromise for clients who wish to gain the benefits of plyometric training, but for whom plyometric training is not appropriate for

A

eccentric training

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24
Q

Guidelines for the age plyometrics is safe to begin

A

as soon as the child is mature enough to follow directions

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25
most important aspect for determining if the client is ready for plyometric training
the client must respond positively to the PTs instructions
26
The fundamental position that all lower body plyometric exercises originate from and in
the partial, or half-squat position
27
Feet position in the beginning and end phase of plyometrics
shoulder width apart
28
describe proper plyometric landing form
feet shoulder width apart chin slightly tucked scapulae slightly retracted trunk parallel to the tibias knees over/slightly posterior to the toes heals on the floor weight should be centered over a solid base of support
29
pelvic tilt for the body weight squat
anterior
30
before the PT increases the level of exercises from beginner to intermediate the client should be able to do this
hold a single leg squat position for 30 seconds
31
recommendations for starting plyometric training (strength): lower body
the clients 1RM squat should be at least 1.5 times their body weight
32
recommendations for starting plyometric training (strength): upper body
clients weighing 220 pounds should have a 1RM bench press of 1xBW clients weighing under 220 pounds should have a 1RM bench press of 1.5xBW
33
This is an alternative measure of prerequisite upper body strength for beginning plyometric training
ability to perform 5 clap push-ups in a row
34
The body's ability to control its center of mass in response to forces on the trunk generated by other parts of the body, including the upper and lower extremities
core strength
35
this is responsible for maintaining balance and postural stability during all activities
core
36
recommendations for starting plyometric training (speed): lower body
the client should be able to perform 5 reps of 60% BW squats in 5 seconds
37
recommendations for starting plyometric training (speed): upper body
the client should be able to perform 5 reps of bench press with 60% BW in 5 seconds
38
Body position during landing
shoulders over the knees and knees over or slightly behind the toes, feet shoulder width apart, with weight shifted to the ball of the foot (heel still on the ground)
39
Clients weighing more than this much may be at increased risk for injury when performing plyometric exercises
220 lb
40
4 minimum requirements to begin plyometrics
proper technique for each drill at least 3 months of resistance training experience sufficient strength,speed, and balance no current injuries to involved body segments
41
required landing surface size of a plyo box
18 by 24 inches
42
the mode of plyometric training is determined by this
the general parts of the body that perform the exercise
43
this refers to the amount of effort exerted by the muscles, connective tissues, and joints during performance of an exercise and is controlled both by the type of drill and by the distance covered
plyometric intensity
44
if intensity is too high this will occur
an increase in the amortization phase which results in negating the plyometric benefirt of the exercise
45
the number of plyometric training sessions per week depends on these three things (frequency)
age ability goals
46
Frequency and this are inversely proportional
frequency and intensity
47
for youth and adolescent clients, plyometric training may be performed up to this many times per week
2 times per week on nonconsecutive days
48
Rather than concentrating on frequency, many PT rely more on this between plyometric training sessions
recovery time
49
Proper work to rest ratio for plyometric training
1:5 to 1:10
50
typical guideline for days between plyometric training sessions
48-72 hours
51
Most clients should perform this many plyometric training sessions per week
1 to 3
52
This is expressed as the number of contracts per workout, but may also be expressed as distance, as with plyometric bounding
plyometric volume
53
Number of reps suggested per set up upper body plyo
8-12
54
a rep of upper body plyo is considered
a catch or throw
55
Plyometric training should never be longer than this for beginners
30 min
56
if plyometrics are being incorporated into a workout they should be performed at this time
before any other exercises
57
what box height should be started with in depth jumps
12 inches
58
The height of the box should increase by this much until the client can no longer jump to the vertical jump height
6 inches
59
amount of rest between jumps when assessing for depth box jump height
1 to 2 minutes
60
What is the distance the ball should travel when assessing the MB weight to be used for upper body plyo
10-12 feet
61
training accomplished in a variety of ways, is the application of maximal force in a minimal amount of time
speed training
62
application of maximum force at high velocites
speed-strength
63
the ability to maintain running speed over an extended duration (typically longer than 6 seconds)
speed-endurance
64
during the acceleration phase the body should lean forward approx. this much for the first 13-16 yards
45degree
65
two leg action phases of sprinting
driving phase | recovery phase
66
locking the upper arm into place and moving only the lower arm rather than having the action created at the shoulder allowing the arm to cross the midline of the body improper arm swing distance emphasizing the forward motion of the arm swing rather than the backward motion
common errors for arm swing while sprinting
67
Start and end hand position of arm swing during sprinting
shoulder height on the upswing | pass the buttocks on the back swing
68
speed training focuses on these three areas
form stride frequency stride length
69
During the start, speed is highly dependent on this
stride length
70
how to determine the clients optimal stride length
length of greater trochanter to the floor 2. 3 to 2.5 times this measurement for females 2. 5 to 2.7 times this measurement for males
71
As sprinting speed increases this becomes the more important variable
stride frequency
72
of the two components of speed training this is likely the more trainable
stride frequency
73
These types of training drills are used to increase stride frequency
sprint-assisted training, at speeds greater than a client is able to independently achieve and resisted sprinting
74
regardless of the method used, sprint assisted training should not increase speed by more than this percent of the clients maximal speed
10%
75
This is used to help a client increase stride length, as well as speed-strength, by increasing the clients ground force production during the support phase
resisted sprinting
76
this is arguably the most important determinant of speed
ground force production during the support phase
77
This is used especially to improve the acceleration of the sprint
resisted sprinting
78
Resisted sprinting should not increase external resistance my more than this %
10%
79
Training acceleration requires these types of distances
shorter 11-33 yards
80
training maximum velocity requires these types of distances
longer
81
Athletes may have this many speed training sessions per week, while non-athletes may benefit from this many sessions per wek
2-4 | 1-2
82
proper work to rest ratio of speed training
1:5 to 1:10
83
3 stages of progression for speed training
low to high volume of low-intensity speed drills low to high volume of moderate intensity low to high volume of high intensity
84
this aspect of speed training typically refers to the number of repetitions and sets performed during a session and is expressed as the distance covered
volume
85
some athletes may benefit from this type of training, a combination of resistance and plyometric training, by performing plyometrics followed by high-intensity resistance training
complex training