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HKIN 303: FINAL EXAM - CH 18 & 19 | Questions And Answers Latest {} A+ Graded | 100% Verified
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HKIN 303: FINAL EXAM - CH 18 & 19 | Questions And Answers Latest {} A+ Graded | 100% Verified
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HKIN 303: FINAL EXAM - CH 18 & 19 | Questions And Answers Latest {2024- 2025} A+Graded | 100% Verified
What is Elastic Energy? - Rapidly stretched tendons & muscles followed by rapid release (eccentric
followed by concentric)
- minimal amount of time between contractions
What is Concentric Contraction? - Muscle shortening
What is SEC (Series Elastic Component)? - Eccentric movement that increases future force production
- muscles, tendons, fascia are all stretched
- like a spring, when stretched it produces additional force when shortened
What is CC (Contractile Component)? - Actin, myosin & crossbridge that generate force during
concentric contractions
What is PEC (Parallel Elastic Component)? - All fascia (epimysium, endomysium, perimysium,
sarcolemma) that add force to concentric contraction when stretched & recoiled
What is the goal of Plyometrics? - Target all three components to produce stronger force than
contractile force alone
How should Plyometrics be done? - Quickly
What are the 2 components of the Neurophysiological model of plyometric exercise? - 1. Potentiation
2. Stretch Reflex
What is potentiation? - Change in force-velocity characteristics of the muscle contractile components
caused by stretch
, What is stretch reflex? - - when the muscle fibres both extra & intra fusel are rapidly stretched, they will
send a signal back to the muscle that was being stretched, involuntary response to external stimulus
that stretches the muscles
What is the Stretch-shortening Cycle? - - adding together the series elastic component & the stretch
reflex
- trying to engage SEC & Stretch Reflex during plyometrics
- 3 phases = eccentric, amortization & concentric
What is amortization? - the time on the ground, should be as little as possible, pause between phases I
and III.
What are 8 components that contribute to Plyometric Program Design? - 1. Mode
2. Frequency
3. Intensity
4. Recovery
5. Volume
6. Program Length
7. Progression
8. Warm- up
What are the three modes of plyometric exercises/program design? - Lower body, Upper body, Trunk
How often should plyometric exercises be done? - Every 48-72 hours, 2-4 times a week
- this is dependent on intensity & experience
What are 4 components that contribute to the intensity of plyometric program design? - 1. points of
contact (2 or 1 foot )
2. speed - as fast as you can
3. height of drill - higher the landing, greater the fore, more intensity
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