Exam 2 Week 5 Plyo Flashcards Preview

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Flashcards in Exam 2 Week 5 Plyo Deck (31)
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1
Q

what is a plyometric exercise

A

maximal force potential, in the shortest amount of time

2
Q

what type of movements are used in plyo

A

quick and powerful

3
Q

what cycle of the muscle do we use

A

the stretch shortening cycle

4
Q

what is the goal of plyo exercise

A

to improve power and quick movements required by sports, like jumping.

5
Q

the stretch shortening cycle utilizes what unit and what reflex to maximize what

A

musculotendinous unit, and the stretch reflex to maximize muscle recruitment and power output.

6
Q

what are the 3 phases of plyo (with definitions)

A

eccentric (energy stored in agonists muscles)
amortization (transition phase)
concentric (energy released by elastic components)

7
Q

what is the amortization phase

A

time from the eccentric to concentric phase

8
Q

what is the most important phase for force production

A

amortization

9
Q

the (shorter or longer) the time, the more energy is available for the concentric action

A

shorter

10
Q

the stored energy allows for a …

A

larger output from the muscle, compared to a typical concentric action

11
Q

describe the three phases, eccentric amortization and concentric for a drop jump

A

eccentric- you drop down and go into a deep squat, store energy in muscles
amortization- quickly stop the squat
concentric- jump!

12
Q

when programming plyometrics, what are the 5 things that must be considered

A
needs analysis 
mode
intensity 
frequency and volume 
recovery
13
Q

what is the mode

A

the body region performing the activity, (either upper or lower body)

14
Q

what is the intensity

A

amount of stress placed on the muscles, joints, connective tissue.

15
Q

what is a consideration when choosing an intensity

A

their level of experience, and where they are in their training.

16
Q

volume of a measure of, and how it it determined

A

contacts per session, based on the persons plyo experience

17
Q

how can we determine frequency

A

varies from 1-3 times a week depending on load, where they are in the season, experience with exercises

18
Q

what is the rest time between reps

A

2-5 seconds

19
Q

what is the rest time between sets

A

2-5 minutes

20
Q

what is the proper work: rest ratio

A

1:5-1:10

21
Q

how long should the program be

A

6-10 weeks

22
Q

what is speed

A

the skills and abilities needed to achieve high movement velocities

23
Q

what is the focus of speed

A

reaching maximal velocity, like in sprinting.

24
Q

what three ways can we work on training speed

A
RT (working on power and strength)
Sprinting
Mobility (work on soft tissue and joints)
25
Q

how can speed be increased

A

by an increase in stride length, or an increase in stride frequency

26
Q

what are the three phases of sprinting

A

start, acceleration and top speed

27
Q

what is agility

A

the skills and abilities needed to change direction, velocity or mode

28
Q

what are the three primary training methods for improving agility

A

RT (power and eccentrics)
change of direction (stop, accurate in another direction)
perceptual and cognitive ability (reactive drills)

29
Q

examples of agility testing

A

5-10-5
T-test
Illinois agility

30
Q

what is change of direction

A

the ability of an athlete to stop and accelerate and change direction

31
Q

what is perceptual cognitive ability

A

visual scanning, pattern recognition, decision making, knowledge of a situation and accuracy. improving reaction time, like with the lights drills.