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all of the following are phases of the stretch shortening cycle Expect a amortization b concentric c eccentric d isometric

d) isometric

which of the following is the best surface on which to perform lower body plyometric drills a trampoline b exercise mat c asphalt d suspended wood floor

d) suspended wood floor

which of the following work to rest ratios is the Most appropriate to assign to a plyo training workout a 1:5 b 1:4 c 1:3 d 1:2

a) 1:5

which of the following is a primary component of the elastic component a tendon b muscle fiber c actin d ligament

a) tendon

which of the following structures detects rapid movement and initiates the stretch reflex a golgi tendon organ b muscle spindle c extrafusal muscle fiber d pacinian corpuscle

b) muscle spindle

What are the volume guidelines for beginner, intermediate, advanced?

beginner- 80 to 100 intermediate- 100 to 120 advanced - 120-140

which of the following should be assessed before beginning a lower body plyometric training drills I balance II strength III speed IV lean body mass a I & III only b II & IV only c I,II, & III only d I,II,III,IV

c) I,II,III only

which of the following types of plyometrics drills is generally considered to be the Most intense? a jumps in place b bounds c depth jumps d box jumps

c) depth jumps

How is volume calculated?

contacts per workout

What is the stretch-shortening cycle(SSC)?

employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate max increase in muscle recruitment over minimal amount of time

Know the strength criteria (upper and lower body) recommended for starting a plyometric program.

upper body -the bench press 1RM 1.0 times the body weight, for larger athletes 220lbs and at least 1.5 times the body weight for smaller athletes -also the ability to perform 5 clap pushes up in a row lower body -the athletes 1RM squat should be at least 1.5 times his/her body weight

Be able to list some upper and lower body plyometric drills.

upper body -med ball throws, catches, serval types of push ups lower body -jump in place, standing jumps, depth jumps

stretch reflex

when muscle spindles are stimed, the stretch reflex is stimed, sending input to the spinal cord via type Ia nerve fibers -after synapsing with the alpha motor neurons in the spinal cord, impulses travel to agonist fibers causing reflexive muscle action

Describe the neurophysiological model of plyometric exercise.

This model involves potentiation (change in the force-velocity characteristics of the muscle's contractile components caused by stretch) of the concentric muscle action by use of the stress reflex

Can we do plyometrics for the core? Describe an exercise. What is critical????

Yes, med ball throw sit up. they need to be fast movement they shouldn't go down to far, short range of motion quick movement

contractile compound

(actin, myosin, and cross bridge) is the primary source of muscle force during concentric muscle action

parallel elastic component

(epimysium, perimysium, and sarcolemma) exerts a passive force with unstimulated muscle stretch

What is the recommendation regarding plyometric drills and RT on the same day?

- combine lower body resistance training with upper body plyometrics, and upper body resistance training with lower body plyomertics -performing heavy RT & plyo exercise on the same day is not recommended -Some advanced athletes may benefit from complex training, which combines intense resistance training with plyo exercises

Recommendations of facilities and equipment.

-amount of area depends on on drill - most bounding and running drills require at least 30m of straightaway, though some drills may require straightaway 100m -for jumping drills not much space is needed but if inside ceilings need to 3 to 4 m tall Equipment -boxes for drills need to be sturdy and nonslip top - boxes should range from heights from 6 to 42 in -boxes landing surfaces should be 18 x 24

What should a warm up be like for plyometric drills?

-dynamic stretching, and a specific warm up -should consist of low intensity, dynamic movements

What are the 4 factors the affect the intensity of a plyometric drill?

1 points of contact 2 speed of drill 3 height of drill 4 body weight

Series elastic component

-workhouse of polymeric exercise -includes some muscular components, but mainly the tendons that constitute the majority of the SEC -when stretched, stored elastic energy increases the force produced -stored energy dissipates if: 1 concentric action is not immediate 2 eccentric phase is too long 3 eccentric phase requires too great a motion about the given joint

What are the 3 phases of the SSC?

1 eccentric-begins at touchdown cycle continues until the movement ends 2 amortization- the transition from eccentric to concentric phases; it is quick and without movement 3 concentric- follows the amortization phase and comprises the entire push-off time until athlete's foot leaves -A fast rate of musculotendinous stretch is vital to muscle recruitment and activity resulting from the SSC

Describe the mechanical model of plyometric exercise.

-elastic energy in tendons and muscles is increased with a rapid stretch (as in an eccentric muscle action) and then briefly stored. - If a concentric muscle action follows immediately the stored energy is released contributing to total force production 1 series elastic component 2 contractile compound 3 parallel elastic component