Term
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Definition
| Form of training that attempts to combine speed of movement with strength |
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Term
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Definition
Myofibrils
-Actively shorten or lengthen to produce motion |
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Term
| Two Types of Non-Contractile Components |
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Definition
1)Series Elastic Component (SEC)
2)Parallel Elastic Component (PEC) |
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Term
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Definition
| Tendons, sheath, and sarcolemma |
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Term
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Definition
| Muscle's connective tissue |
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Term
| Durring movement, what contracts with Eccentric activity? |
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Definition
CC: controls rate of elongation
SEC & PEC: offer resistance to the motion |
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Term
| Three Phases durring plyometrics: |
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Definition
| Eccentric, Amortization, Concetric |
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Term
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Definition
| Muscle actively lengthens. Slack taken out of muscle and elastic components are stretched |
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Term
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Definition
Amount of time to move from eccentric to concentric motion
Quick as possible, Prevent loss of energy |
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Term
| Concentric Phase of Plyo's: |
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Definition
“Outcome” phase
-Result of combined eccentric & amortization phases
-If done properly, results in increased force production with greater speed
-Training effect = better neuromuscular control |
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Term
| Plyometric Prerequisites: |
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Definition
1.Biomechanical Examination
a)Strength
b)Function
2.Stability Testing
3.Dynamic Testing
4.Flexibility |
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Term
| Plyometric Program Considerations: |
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Definition
| Age, weight, level of activity, surface, footwear, technique, direction of movement, training demands. |
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Term
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Definition
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Term
| Plyometric Contraindications: |
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Definition
Acute inflammation
Post-operative conditions
Instability |
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Term
| Classification of drills: |
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Definition
| Jump, hop, bounds, box drills, depth jumps |
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Term
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Definition
| Between phases three and four of rehab when back to sport activity and maintence. |
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Term
| How test strength for plyo? |
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Definition
-One rep max squat with two times body weigh
-60% of body weight, 5 squats, 5 seconds |
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Term
| How test stability for plyo? |
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Definition
static: 30 sec one leg stance.
Dynamic: single leg quarter squats.
NO wabbling weakness, then pass.
Eccentric: jump tests. if long amortization phase, then insufficient. |
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Term
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Definition
| closed chain, weight bearing, uses functional movement patterns. |
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Term
| Dynamic movement tests (up/lower/ab): |
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Definition
Lower- single leg jumping.
Upper- medicine ball is functional.
Seated chest pass-power.
Ab/lat power: Sit up and throw.
-weakness would be less than 15ft for women and 17ft for men. |
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Term
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Definition
| promotes neuromuscular efficiency. Better control of contracting muscle and its synergist yeilding a greater net force. Nervous system can be more autonomic. Also, minimum equipment needed. |
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Term
| more time in amortization phase= |
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Definition
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Term
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Definition
tension limiting factor.
Desensitized durring plyometrics, raising inhibiton factor.
Leads to greater force production and load applied. |
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Term
| Age consideration in plyo? |
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Definition
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Term
| Body weight considerations in plyo? |
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Definition
| over 220, may need to modify |
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Term
| level of activity in plyo? |
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Definition
| Consider current level-- how active they are. |
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Term
| Surface consideration in plyo? |
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Definition
Should be soft: grass, mats?
Nothing hard, it causes to much force on lower extremity. |
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Term
| Foot wear consideration in plyo? |
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Definition
need good support, and cushion under balls of feet.
-no converse! |
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Term
| Technique consideration for plyo? |
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Definition
-Landing on toes, and not heals.
Proper use of muscles |
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Term
| direction consideration for plyo? |
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Definition
| Train horizontal, but also a little vertical. |
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Term
| training demand considerations in plyo? |
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Definition
| maintenece vs conditioning |
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Term
| recovery period times in plyo? |
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Definition
short (10-15) is more endurance
long (45-60) is more power. |
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Term
| Frequency of plyometrics? |
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Definition
| need at least 48hrs between each session |
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Term
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Definition
| Intitial>low intensity> intermediate> advanced |
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Term
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Definition
| fatigue comprimises technique. Need to consider. Want to give good work out, but not to fast. and when noticable, stop. |
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