Chapter 17: Plyometric and Speed Training Flashcards
enhanced coordination, agility, and anaerobic/general conditioning are all benefits of this type of training
plyometric
This is a quick, powerful movement consisting of an eccentric muscle action, followed by an immediate powerful concentric muscle action
plyometrics
this is called the countermovement or prestretch
the eccentric phase of plyometrics
The ability to achieve high velocity
speed
Both plyometrics and speed rely heavily on this
stretch-shortening cycle
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
plyometrics
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
speed training
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
mechanical model
a primary contributor to force produciton during plyometric exercises, includes some muscular (actin/myosin), but is mainly composed of tendon
series elastic component
when the muscle is stretching in eccentric muscle action this occurs in the SEC
the SEC acts as a spring and is lengthened, shorting elastic energy
If the eccentric phase is to long, or requires too great of a motion this occurs
the elastic energy is lost as heat, and no plyometric effect occurs
this involves a change in the force-velocity characteristics of the muscles contractile components caused by stretch
neurophysiological element
The bodies involuntary response to an external stimulus that causes a rapid stretching of the muscle
stretch reflex
The stretch reflex responds at this rate
to the rate that muscle is stretched
The reflex component of plyometric exercise is composed of primarily this type of muscle spindle activity
muscle spindle
This, not this respond to plyometric training
strength of muscle contraction, not the response time of the contraction
enhancement of the stretch reflex
potentiation
Another name for the eccentric phase, which involves preloading the agonist muscle groups
deceleration phase
This is the transition phase, and is the time between the eccentric and concentric phases
amortization phase
These must be kept as short as possible for optimal use of the stretch reflex by the concentric muscle action
amortization phase
This is the bodies response to the events occurring during the eccentric and amortization phases
concentric phase
improved running economy is an additional benefit of this type of training
moderate plyometric training
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
eccentric training
Guidelines for the age plyometrics is safe to begin
as soon as the child is mature enough to follow directions