Chapter 18 (Pages 472-478) Flashcards
(13 cards)
What are the three phases of the stretch-shortening cycle (SSC)?
Eccentric, Amortization, Concentric
What is the primary purpose of plyometric training?
To increase power by using the elastic and reflex properties of muscle
What is the mechanical model of plyometric exercise?
Describes how elastic energy is stored in the musculotendinous component during eccentric action and released during concentric
What is the neurophysiological model of plyometric exercise?
Involves muscle spindles eliciting a stretch reflex to enhance concentric force
What is the recommended rest time between sets in plyometric training?
2–3 minutes between sets (1:5 to 1:10 work-to-rest ratio)
How is plyometric training volume measured?
In foot contacts per session (e.g., 80–100 for beginners)
What factors affect plyometric intensity?
Point of contact, speed, height of drill, body weight
What is the recommended frequency for plyometric sessions?
1–3 sessions per week with 48–72 hours rest between
What is the goal of the amortization phase in SSC?
To be as short as possible to maximize energy transfer and force production
Why are depth jumps not recommended for youth or older adults?
They produce high forces and require advanced strength, coordination, and joint health
What is the amortization phase and why is it critical?
It’s the transition between eccentric and concentric phases in SSC; shorter duration improves force transfer and power output.
What type of surface is ideal for plyometric training?
Grass, rubber mats, or wooden floors — they provide adequate shock absorption and reduce injury risk.
What is the minimum strength recommendation before performing depth jumps?
The athlete should be able to squat at least 1.5 times their body weight.
