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).