What are three ways to recruit fast twitch fibers?
- All-or-none recruitment phenomenon (max intensity effort) (not practical for patients)
- Electrical stimulation
- Fast movement patterns, which is more reason to perform manual rhythmic stabilization (perturbation) type exercises
Draw the recruitment curve for fibre type
Which two fast twitch recruitment methods are practical to use when treating patients?
- Electrical stimulation
- Fast movement patterns)
What are two reasons to perform perturbations?
- Recruit FT fibers
- Stimulate joint mechanoreceptors for sensorimotor changes
What three variables are used to progress perturbations?
- Effort
- Speed
- Pattern
Give a sample progression for perturbations
- Known pattern, slow speed, short lever arm
- Known pattern, increased speed, short lever arm
- Random pattern, slow speed, short lever arm
- Random pattern, increased speed, short lever arm
- Random pattern, slow speed, long lever arm
- Random pattern, increased speed, long lever arm
What are the stretch-shortening cycle phases during plyometric exercises? 3
- Amoritization phase (most important)
- Concentric shortening phase
- Eccentric pre-stretch phase
What does the eccentric phase of the stretch-shortening cycle do?
- Pre stretches muscle spindle to enhance its ability to generate force
- Pre stretches the SEC and PEC loading potential kinetic energy into the structures
Which phase of the stretch-shortening cycle is considered key?
Amoritization phase
What is the purpose of the concentric shortening phase?
Power production performance
In what type of patients is it appropriate to use plyometrics during terminal phases of rehab?
Trained patients (should not be done with untrained patients)
How long does it take for the plyometric response to occur?
4 weeks
Why is it beneficial to use plyometrics with trained population?
Increases isolated power and functional performance
What is the novel plyometric training position and why was it created?
- Retro-plyometrics
- Used to create an eccentric deceleration response for posterior RTC to demonstrate follow-through
Is there a specific classification system for a hierarchy of plyometric exercises for the UE according to the research?
No even though there are numerous examples and guidelines for the LE
Give OKC and CKC recommendations for low level intensity plyometric exercises for the UE
- OKC: 2 arm plyoback activities
- CKC: push-ups
Give OKC and a CKC recommendations for medium level intensity plyometric exercises
- OKC: 1-arm plyoback activities (arm at side)
- CKC: low depth dropbox plyos
Give OKC and CKC recommendations for high level intensity plyometric exercises
- OKC: 1-arm plyoback activities
- CKC: high depth dropbox plyos or clap pushups
Plyometric Guidelines
How many days per week should plyometrics be performed and how much rest between days?
- 2 days/week with 48 hours between sessions
Plyometric guidelines: At what intensity should plyometrics be performed?
- 80-100% MVC
How many weeks should a patient perform plyometrics to be effective?
- 6-8 weeks
Plyometric Guidelines: How many reps per set?
- 8-10 reps/set
Plyomeric Guidelines: How long should a patient rest between sets?
2-3 minutes
Plyometric Guidelines: How much should intensity be increased each week?
10% increase/week
