CPT Exam - Chapter 11
Plyo program design in stabilization level
Phase 1 plyo stabilization exercises 0-2 exercises 1-3 sets 5-8 reps controlled tempo- hold landing 3-5s 0-90 sec rest
Plyo program design strength level
Phase 2-4 plyo strength exercises 0-4 exercises 2-3 sets 8-10 reps medium tempo 0-60 sec rest
Program design for Plyo in power level
Phase 5 plyo power exercises 0-2 exercises 2-3 sets 8-12 reps as fast as possible 0-60 sec rest
Squat jump with stabilization
**make sure knees always stay in line with toes, do not allow feet to excessively turn outward or knees to cave inward
Requirements for plyo training
Safe Supportive shoes and on a proper training surface such as a grass field, basketball court or tartan track progressive (easy to hard, simple to complex, stable to unstable)
rate of force production
Ability of muscles to exert maximal force output in a minimal amount of time.
plyo strength exercise - Butt kick
Client must have lots of quad flexibility, tight quads would cause arching of lower back
plyometric training definition
exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
Eccentric phase of plyometrics
increases muscle spindle activity by prestretching the muscle before activation. potential energy is stored in the elastic compnents of the muscle during this loading phase, much like stretching a rubber band.
the amortization phase of plyometrics
involves dynamic stabilization and is the time between the end of the eccentric muscle action and the initiation of the concentric contraction
Plyometric training
jump/reactive training form of exercise that uses explosive movements such as bounding, hopping, and jumping to develop muscular power individual reacts to the ground surface in such a way that they develop larger than normal ground forces that can then be used to project the body with greater velocity or speed of movement
the concentric phase of plyometrics
unloading phase occurs immediately after the amortization phase and involves a concentric contraction, resulting in enhanced muscular performance after the eccentric phase of muscle contraction
squat jump
Land with knees, ankles and hips flexed and pointed straight ahead
single leg power step up
Legs are offset on landing (one on box, one to the ground)
Power step-up
Make sure knees stay in line with toes
Exercises for Plyo Strength
Squat jump tuck jump butt kick power step-up
Plyo exercises in Stabilization level
Squat jump with stabilization box jump-up with stabilization box jump down with stabilization multiplanar jump with stabilization
Ice skaters
Start by hopping side to side, progress to a reach with opposite hand
Box Jump-Down with Stabilization
Start with client stepping off the box and dropping to the floor, progress to jumping
Plyo power exercises
Ice skaters single leg power step-up proprioceptive plyometrics
Importance of Plyometric Training
-plyometric exercises enhance the excitability, sensitivity, and reactivity of the neuromuscular system -they increase the rate of force production (power), motor unit recruitment, firing frequency and motor unit synchronization ***THE BODY ONLY MOVES WITHIN A RANGE OF SPEED THAT THE NERVOUS SYSTEM HAS BEEN PROGRAMMED TO ALLOW
Box jump-up with stabilization
Do not "stick" landing with legs straight
3 phases of plyometric exercise
Eccentric (loading)phase, amortization (transition) phase, concentric phase
Plyo Stabilization training
Exercises involve little joint motion designed to establish optimal landing mechanics, postural alignment and reactive neuromuscular efficiency hold landing position for 3-5 seconds
Plyo strength training
Exercises involve more dynamic eccentric and concentric movement through full ROM specificity, speed and neural demand may also be progressed at this level performed in repetitive fashion
Plyo power training
Exercises involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements performed as fast and explosively as possible
Integrated Performance Paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).