Wk9

Flashcards covering the key vocabulary and definitions related to plyometric training, its mechanics, program design, and safety considerations.

Plyometric

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

Elastic energy in the musculotendinous components is increased through a rapid stretch and stored; when immediately followed by a concentric action, the stored energy is released, increasing force output.

Neurophysiological Model of Plyometric Exercise

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

Stretch-Shorten Cycle

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

Increases in vertical jump height, increases in horizontal jump distance, and improvements in sprint speed.

Musculotendinous Adaptations to Plyometrics

Increases in stiffness of the overall musculotendinous unit and potential increases in muscle cross-sectional area.

Neural Adaptations to Plyometrics

Decreases in Golgi tendon organ inhibition, increases in muscle activation, and increases in pre-activation of muscle, occurring at local and central locations.

Plyometric Program Design - Needs Analysis

Consider the training goals of the athlete, current training status, training history, and the demands of the athlete’s sport.

Plyometric Training Factors

Mode, intensity, frequency, duration, recovery, progression, and warm-up.

Plyometric 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 through 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 the 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 (1:5 to 1:10 work:rest ratio between sets; 5-10 seconds between repetitions) to mitigate fatigue and facilitate ATP-PCr turnover, emphasizing the quality of the work performed.

Plyometric Volume

Expressed in the number of 'contacts' performed by the athlete; beginner volume is 80-100, intermediate is 100-120, and advanced is 120-140.

Plyometric Implementation

Evaluate the athlete, conduct a needs analysis, align the program with training phases, status, and goals, teach appropriate technique, and apply sensible progressive overload.

Plyometric Safety Considerations

General motor literacy must be achieved first, athletes will require a level of maximum strength, and the general training environment should be considered.