Ch 11 Plyometrics In Rehabilitation
- 1.Quick powerful movement involving ______ muscle and activating stretch-shortening cycle for stronger concentric contraction
- A.
Pre-stretching
- B.
Post-stretching
- 2.Goal is to _____ amount of time between _____loading contraction and _____force producing contraction
- A.
Decrease, eccentric, concentric
- B.
Increase, eccentric, concentric
- C.
Decrease, concentric, eccentric
- D.
Increase, concentric, eccentric
- 3.Usually the focal point of motor control
- A.
Contractile Component
- B.
Series Elastic Component
- C.
Parallel Elastic Component
- 4.Play an important role in providing stability and integrity to the individual fibers when a muscle is lengthened.
- A.
Contractile Component
- B.
Series Elastic Component
- C.
Parallel Elastic Component
- 5.Concentric contraction
- A.
Force transferred externally through SEC
- B.
SEC lengthens and contributes to overall force output
- C.
Force output = CC + SEC
- 6.Eccentric contraction
- A.
Force transferred externally through SEC
- B.
SEC lengthens and contributes to overall force output
- C.
Force output = CC + SEC
- 7.Proprioceptive stretch reflex
- A.
Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
- B.
Muscle spindle response is graded by the rate of stretch
- C.
Rapid loading = greater firing frequency = greater reflexive contraction
- D.
During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
- E.
While muscle spindle and GTO oppose each other – both contribute to increased force production
- F.
Length is proportional to amount of stretching force applied
- G.
Absolute strength of fiber
- H.
Increased force production is dependent on transition from eccentric to concentric contraction
- 8.Degree of Muscle Fiber Elongation
- A.
Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
- B.
Muscle spindle response is graded by the rate of stretch
- C.
Rapid loading = greater firing frequency = greater reflexive contraction
- D.
During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
- E.
While muscle spindle and GTO oppose each other – both contribute to increased force production
- F.
Length is proportional to amount of stretching force applied
- G.
Absolute strength of fiber
- H.
Increased force production is dependent on transition from eccentric to concentric contraction
- 9.Force production
- A.
Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
- B.
Muscle spindle response is graded by the rate of stretch
- C.
Rapid loading = greater firing frequency = greater reflexive contraction
- D.
During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
- E.
While muscle spindle and GTO oppose each other – both contribute to increased force production
- F.
Length is proportional to amount of stretching force applied
- G.
Absolute strength of fiber
- H.
Increased force production is dependent on transition from eccentric to concentric contraction
- 10.Plyometric Prerequisites -Should identify potential contraindications prior to initiation of program --Evaluation and functional tests -Require sound lower quarter mechanics --Stable base -Testing allows evaluation of base strength --Ensure appropriate stability -Eccentric strength is critical --Closed chain stability training may be necessary prior to engagement in program -Principle holds true for upper and lower extremity
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
- 11.Plyometric Prerequisites -Static stability --Ability to stabilize and control body --Postural stability --Centers on single leg strength and stability -Dynamic stability --Satisfactory static stability --Assess eccentric abilities --Stabilization jumping
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
- 12.Plyometric Prerequisites -Assess ability to produce explosive coordinated movement --Vertical or single leg jumping --Medicine ball toss
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
- 13.Plyometric Prerequisites -Requires general and specific flexibility -Program should begin with general warm-up and flexibility routine --Static and short dynamic stretching techniques -Ability to demonstrate static and dynamic control --Begin with single leg squats and low intensity in place plyometrics --Progress in slow deliberate fashion --Move to moderate intensity plyometrics --Advanced athletes with strong background will be able to perform ballistic-reactive drills
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
- 14.Plyometric Program Design -Horizontal movement is less stressful than vertical -Dependent on weight of athlete and technical proficiency
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 15.Plyometric Program Design -Heavier athlete = greater training demand
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 16.Plyometric Program Design -Increasing speed of particular activity increases the demands being placed on the athlete
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 17.Plyometric Program Design -Training demand is greatly increased by externally loading athlete -Should not slow speed of movement
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 18.Plyometric Program Design -Amount of effort exerted -Altered by activity performed (double single leg) -Progress from simple to complex -Addition of external weight or increasing height
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 19.Plyometric Program Design -Total amount of work performed -Total number of foot contacts --Varies inversely with intensity of exercise --Beginner = 75-100 (low intensity) --Advanced = 200-250 (low to moderate intensity)
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 20.Plyometric Program Design -Number of times exercise session is performed during a training cycle -Not known for plyometrics -Recommend 48-72 hours between sessions -Intensity dependent
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 21.Plyometric Program Design -Number of years athlete has been in formal training -Younger ages → training demand should be kept low
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
- 22.Plyometric Program Design -Time between sets -Power vs. Endurance --Power 1:3 or 1:4 ratio --Endurance 1:1 or 1:2 -Emphasize eccentric loading and amortization
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
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