PLYOMETRIC TRAINING Flashcards
(69 cards)
Definition of plyometric exercise
is a quick, powerful movement using a pre-stretch, or countermovement, that involves the stretch shortening cycle (SSC).
purpose of plyometric exercise
to increase the power of subsequent movements by using both the natural elastic components of muscle & tendon, & the stretch reflex.
with mechanical model of plyometric exercise what happen with performance of a rapid stretch
eccentric muscle action.
increases the elastic energy in the tendons & muscles.
elastic energy is briefly stored.
if a concentric muscle action follow immediatly a perfomance of a rapid stretch
stored energy is released, increasing the total force production.
what are the circumstances under which the stored energy is dissipated and lost as heat
The concentric muscle action does not occur immediately after the eccentric muscle action.
The eccentric phase is too long.
The eccentric phase requires too great a motion about the given joint.
in which model of plyometric exercise
potentiation (change in the force–velocity characteristics of the muscle’s contractile components caused by stretch) of the concentric muscle action by use of the stretch reflex.
what is the basis of plyometric exercise and combine mechanical and neurophysiological mechanism
stretch-shortening cycle
stretch-shorteninc cycle employs what
both 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.
what is vital to plyometric exercise
the rate of musculotendinous stretch
a high stretch rate result in what
greater muscle recruitement and activity during concentric phase of SSC
what are the 3 phases of SSC
eccentric, ammortization, concentric
what is the action during eccentric, amortization and concentric phase of SSC
eccentric: stretch of agonist muscle
ammortization: pause between phase 1 and 3
concentric: shortening of agonist muscle fibers
physiological event of eccentric phase of SSC
Elastic energy is stored in the SEC.
Muscle spindles are stimulated.
Signal is sent to the spinal cord.
physiological event of amortization phase
Type Ia afferent nerve fibers synapse
with alpha motoneurons in the spinal
cord.
Alpha motor neurons transmit signals to
the agonist muscle group .
physiological event of concentric phase of SSC
Elastic energy is released from the SEC.
Alpha motor neurons stimulate the
agonist muscle group.
advantage of plyo
Improves muscular power.
Prepares athlete for the deceleration-acceleration & change-of-direction requirements in most sports.
Been shown to decrease athletic injury rates.
May improve work performance.
how does the mode of plyo training is determined
determined by the body region performing the given exercise:
is recovery allowed between standing jump
yes
which type of jump Involve exaggerated movements with greater horizontal speed than other drills.
bounds
heigh of box in box drills is determined how
according to athlete size, landing surface and program goal
why is it difficult to perform true plyometric drills that directly target trunk muscle
because all requisite plyometric elements may not be present.
It is assumed that the stretch reflex latencies of the abdominal muscles are shorter than for the limb muscles.
intensity is controlled by
Type of drill performed,
Points of contact,
Speed,
Height of the drill,
Body weight, &
External weight.
Strength & Conditioning Professionals often rely on
pratical experience
what is the typical recovery time guideline
48-72h between plyometric session
