WK9

Flashcards covering the key vocabulary and concepts related to plyometric training, including its physiology, mechanics, adaptations, and program design.

Plyometrics

Activities that enable the muscle to reach maximal force in the shortest possible time, entailing the use of the stretch-shortening cycle and involving elastic and neural components.

Mechanical Model of Plyometrics

Model where elastic energy in the musculotendinous components is increased through a rapid stretch and stored, then released during a concentric action, amplifying force output.

Neurophysiological Model of Plyometric Exercise

Model that involves the potentiation of the concentric muscle action through the stretch reflex, primarily driven by muscle spindle activity.

Stretch-Shortening Cycle

Describes a situation where the shortening function of the musculotendinous unit is enhanced by a preceding rapid stretch, broken into eccentric, amortization, and concentric phases.

Plyometric Movements

A summation of mechanical and neurophysiological factors.

Outcomes of Plyometrics

Typical outcomes include increases in vertical jump height, increases in horizontal jump distance, and improvements in sprint speed.

Musculotendinous Adaptations to Plyometrics

Exposure to plyometric training leads to increases in stiffness of the overall musculotendinous unit and may lead to some increases in muscle cross sectional area.

Neural Adaptations to Plyometrics

Occur at local and central locations, including decreases in Golgi tendon organ inhibition, increases in muscle activation, and increases in pre-activation of muscle.

Plyometric Program Design - Needs Analysis

Involves determining the training goals, current training status, training history, and sport demands of the athlete.

Plyometric Training - Mode

Dictated by the body region(s) involved: upper-body, lower-body, or torso/trunk plyometrics.

Lower-Body Plyometrics

Most commonly used mode, targeting the rapid expression of high levels of force with examples like jumps in place, standing jumps, multiple hops and jumps, bounds, box drills, and depth jumps.

Plyometric Intensity

Dictated by the stress applied to the musculotendinous unit, influenced by the number of contact points, speed of movement, height of the drill, and body mass of the athlete.

Plyometric Frequency

Typically, one to three sessions per week, dictated by the demands of the session and the recovery time required.

Plyometric Recovery/Rest

Longer rest periods are required to mitigate the fatigue response and facilitate ATP-PCr turnover, with 1:5 to 1:10 work:rest ratio between sets and 5-10 seconds between repetitions.

Plyometric Volume

Expressed in the number of “contacts” performed by the athlete, with beginner volume at 80-100, intermediate at 100-120, and advanced at 120-140.

Implementing a Plyometric Program

Involves evaluating the athlete, conducting a needs analysis, aligning the program with training phases, status, and goals, teaching appropriate technique, and applying sensible progressive overload.

Safety Considerations for Plyometrics

General motor literacy and a level of maximum strength must be achieved prior, also consider the training environment.