Slide 1KEY TERMSMECHANICAL MODELNEUROPHYSIOLOGICAL MODELSTRETCH-SHORTENING CYCLEPROGRAM DESIGNMODEINTENSITYFREQUENCYRECOVERYVOLUMEPROGRESSIONAGE CONSIDERATIONSPLYOMETRICS AND OTHER EXERCISESAFETYPLYOMETRIC TRAININGFORCEConcussionCHAPTER 16KEY TERMS•PLYOMETRIC- TO INCREASE MEASUREMENT•STRETCH-SHORTENING CYCLE- A 3 PHASE CYCLE USED TO PRODUCE FORCE RAPIDLY•POWER- DESCRIBES THE FORCE-SPEED RELATIONSHIPMECHANICAL MODEL•ELASTIC ENERGY IS STORED IN THE MUSCULOTENDINOUS JUNCTION FOLLOWING AN ECCENTRIC MUSCLE ACTION•Physics- movement makes the energy (stored energy) •STORED ENERGY IS RELEASED DURING AN IMMEDIATE CONCENTRIC MOVEMENT•IF THE ECCENTRIC CONTRACTION IS TOO LONG OR THE CONCENTRIC CONTRACTION IS NOT IMMEDIATE, STORED ENERGY IS LOST AS HEATNEUROPHYSIOLOGICAL MODEL•POTENTIATION- CHANGE IN THE FORCE-VELOCITY CHARACTERISTICS OF THE MUSCLE’S CONTRACTILE COMPONENTS•Muscle Spindles- single is sent to the spinal cord causing a contraction •PRIMARY FOCUS IS ON MUSCLE SPINDLES AND THE STRETCH REFLEX•RAPID ECCENTRIC STRESS ELICITS A RAPID CONCENTRIC PRODUCTION OF FORCE•IF THE ECCENTRIC CONTRACTION IS TOO LONG OR THE CONCENTRIC CONTRACTION DOESN’T IMMEDIATELY FOLLOW, THE EFFECT IS NEGATEDSTRETCH-SHORTENING CYCLE•PHASE 1- ECCENTRIC PHASE•PRELOADING THE AGONIST MUSCLE(S)•ELASTIC ENERGY IS STORED•MUSCLE SPINDLES ARE ACTIVATED•SIGNAL SENT TO SPINAL CORD FROM AFFERENT NERVES•EX: WHEN FOOT TOUCHES DOWN IN LONG JUMP•PHASE 2- AMORTIZATION PHASE•TIME BETWEEN PHASES 1 AND 3•AFFERENT NERVES SYNAPSE WITH MOTOR NEURONS•MOST CRUCIAL PHASE, TIME SHOULD BE MINIMIZED•PHASE 3- CONCENTRIC PHASE•STORED ENERGY CREATES MOVEMENT•STORED ENERGY BUILDS UPON THE FORCE CREATED FROM CONCENTRIC CONTRACTION•EX: LONG JUMP TAKE OFFPROGRAM DESIGN•MODE•INTENSITY•FREQUENCY•DURATION•RECOVERY•PROGRESSIONMODE•DETERMINED BY AREA OF THE BODY BEING TRAINED•LOWER BODY: USED FOR MOST SPORTS•UPPER BODY: USED LESS OFTEN, MOSTLY THROWING SPORTS•TRUNK/CORE: RARELY USED, DIFFICULT TO IMPLEMENTINTENSITY•DESCRIBES THE AMOUNT OF STRESS PLACED ON THE BODY•THE INTENSITY OF DRILLS VARY•EX: SKIPS VS. DEPTH JUMPS•FACTORS AFFECTING INTENSITY•POINTS OF CONTACT- SINGLE LEG VS. DOUBLE LEG•SPEED- FASTER HIGHER INTENSITY•HEIGHT- HIGHER JUMPS  GREATER INTENSITY•BODY WEIGHT- HEAVIER ATHLETES EXPERIENCE HIGHER INTENSITYFREQUENCY•NUMBER OF SESSIONS PER WEEK•TYPICALLY 2-4 TIMES PER WEEK•TYPICALLY 48-72 HOURS BETWEEN SESSIONS•VARIES BASED ON SEASON, TRAINING CYCLE, FOCUS, SPORTRECOVERY•COMPLETE RECOVERY BETWEEN SETS, REPS, AND WORKOUTS IS A MUST•MORE INTENSE EXERCISES REQUIRE 5-10 SECONDS/REP, AND 2-3 MINUTES BETWEEN SETS•PLYOS ARE NOT A MEANS OF CONDITIONING!VOLUME•TYPICALLY EXPRESSED AS NUMBER OF REPS AND SETS IN ONE SESSION (FOOT CONTACTS)•MAY ALSO BE GIVEN AS A TOTAL DISTANCE•RECOMMENDED VOLUME:BEGINNER: 80-100 REPSINTERMEDIATE: 100-120ADVANCED: 120-140PROGRESSION•FOLLOW PRINCIPLE OF PROGRESSIVE OVERLOAD•SYSTEMATICALLY INCREASE FREQUENCY, VOLUME, OR INTENSITYAGE CONSIDERATIONS•ADOLESCENTS•IMPROVES COORDINATION•PREPARES FOR SPORT•AVOID HIGH INTENSITY EXERCISES (DEPTH DROPS) WHILE GROWTH PLATES ARE OPEN•MASTERS•PRE EXISTING ORTHOPEDIC CONDITIONS•USE HIGH INTENSITY DRILLS WITH CAUTION•3-4 DAYS RECOVERY (SLIGHTLY LONGER)PLYOMETRICS AND OTHER EXERCISE•COMPLEX TRAINING•COMBINING HEAVY RESISTANCE TRAINING WITH PLYOS•VERY INTENSE•PURPOSE: ACTIVATION OF FAST TWITCH FIBERS (MUSCLE FIBER RECRUITMENT ORDER)•PLYOMETRIC LIFTS•USING TRADITIONAL LIFTS IN A DYNAMIC MANNER•EX: BARBELL SQUAT JUMPS•ONLY USED WITH ADVANCED ATHLETES•VERY LIGHT WEIGHT (30% OF 1RM)SAFETY•PRETRAINING EVALUATION•ATHLETES SHOULD HAVE ADEQUATE STRENGTH AND BALANCE•TEACHING PROPER TECHNIQUE IS KEY TO PREVENTING INJURY•PHYSICAL CHARACTERISTICS OF ATHLETE SHOULD BE CONSIDERED (200LBS VS 300LBS)•DEPTH DROP HEIGHT: 16-42 INCHES•EQUIPMENT/FACILITIES•SURFACE•GRASS, SUSPENDED FLOOR, OR RUBBER MAT ARE BEST•CONCRETE, TILE, HARDWOOD ARE TOO HARD•THICK EXERCISE MAT ABSORB TOO MUCH, STOP STRETCH REFLEX•EQUIPMENT- BOXES SHOULD BE STURDY, NON-SLIP SURFACE•SHOES- ADEQUATE CUSHION AND ANKLE