Chapter 18: program design and technique for plyometric training Flashcards Preview

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Flashcards in Chapter 18: program design and technique for plyometric training Deck (39)
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1
Q

activites that enable a muscle to reach maximal force in the shortest possible time

A

plyometrics

2
Q

term for force-speed relationship

A

power

3
Q

this states that elastic energy in the musculotendinous components is increasd with a rapid stretch and then stored

A

mechanical model

4
Q

this is the primary element of the mechanical model

A

series elastic component (SEC)

5
Q

This contribuites the most to SEC

A

tendons

6
Q

this must be kept short or the stored elastic energy is lost as heat

A

eccentric phase

7
Q

change in the force-velocity characteristics of the muscle’s contractile components cause by stretch of the concentric muscle action by use of the stretch reflex

A

neurophysiological model

8
Q

the body’s involuntary response to an external stimulus that stretches the muscles

A

stretch reflex

9
Q

this component of plyometric exercise is primarly composed of muscle spindle activity

A

stretch reflex

10
Q

proprioceptive organs that are sensitive to the rate and magnitude of a stretch: when a quick stretch is detected, muscular activity reflexively increases

A

muscle spindles

11
Q

employs the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time

A

stretch-shortening cycle (SSC)

12
Q

Three phases of the SSC

A

Eccentric
Amortization
concentric

13
Q

it is important for this aspect of the SSC to be kept as short as possible

A

amortization

14
Q

4 factors affecting the intensity of lower body plyometric drills

A

points of contact
speed
height of the drill
body weight

15
Q

typical guideline for recovery time between plyometric exercise sessions

A

48-72 hours (2-3 sessions/week)

16
Q

plyometric training targets this type of adaptation

A

power, not cardiovascular

17
Q

plyometric volume is typically expressed as this

A

number of repetitions and sets, or foot contacts per workout

18
Q

beginner volume

A

80-100 contacts

19
Q

intermediate volume

A

100-120 contacts

20
Q

advanced volume

A

120-140 contacts

21
Q

these types of plyometric drills are contraindicated in adolescents

A

depth jumps and other high intensity plyometrics

22
Q

inward movement of the knee

A

valgus

23
Q

for masters program design the program should include no more than this many low to moderate intensity exercises

A

5

24
Q

recovery time between plyometric training sessions for masters

A

3-4 days

25
Q

T/F: Upper body plyo, and resistance training should be done on the same day (and vice versa)

A

F, upper body plyo should be paired with lower body resistance training (vice versa)

26
Q

combination of high-intensity resistance training followed by plyometrics

A

complex training, be sure to provide sufficient recovery time

27
Q

T/F: aerobic training should be done before plyometrics

A

F, plyometrics should be completed first

28
Q

proper landing position for plyometrics

A

shoulders over the knees and knees over the toes

29
Q

previous recommendation for beginning plyometrics

A

squat 1RM should be 1.5 x bw

30
Q

this is considered a less obvious lower body plyometric requirement

A

balance

31
Q

maintenance of a position without movement for a given period of time

A

balance

32
Q

athletes weighing over this much should avoid high-volume, high-intensity plyometrics and depth jumps from heights greater than 18inches

A

220lbs

33
Q

maximum height at which a depth jump can effectively and safely be performed

A

48 inches

34
Q

recommended height for depth jumps

A

16-42 inches

35
Q

athletes who weigh over 220lbs should only do depth jumps from this height or less

A

18 inches

36
Q

appropriate work to rest ratio for plyometrics

A

1:5

37
Q

starting box height for depth jumps

A

12 inches

38
Q

suggested ball weight for upper body plyo, for all except depth push up

A

2lbs, (5lbs for depth pushup)

39
Q

suggested box height for starting box drills

A

6 inches