BPK 143 Chapter Notes -Plyometrics, Muscle Contraction, Interval Training

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Published on 13 Oct 2011
School
Simon Fraser University
Department
Biomedical Physio & Kines
Course
BPK 143
Professor
Study Questions
1. Find a resource (book, magazine or web site) on plyometric training. Describe
three exercises that could be used to improve an athlete's powerful change of
direction, an attribute essential in sports like football, ice hockey, and soccer.
1. zig zags over cones where you plant your outside foot
2. Jumping up onto a box and jumping off. Dampen your landing
3. Small lateral jumps side to side
2. Briefly explain what we mean by the stretch-shortening cycle. What type of
training focuses on eliciting a stretch-shortening cycle?
1. Stretch-shortening cycle: when a muscle is forced to contract eccentrically
just prior to concentrically. This gives you more force, speed and power
2. Plyometric training focuses on this
3. a) If you got up from your seat and sprinted for 400 meters, what would be the
predominant energy system and the predominant fuel that you would use?
Explain.
1. Energy system: anaerobic lactic acid system
2. Fuel: ATP made from glucose through glycolysis
b) At the end of a 400-meter sprint, your legs would feel heavy and you would
generally feel unpleasant. Explain why. How could you recover more quickly?
Explain.
You feel unpleasant because working anaerobically is very stressful
physically. Your body produces lactic acid which causes the unpleasant feelings.
You could recover more quickly by continuing to train anaerobically. Your body
will be able to handle high lactate levels better, and will be faster at removing it
from the body. You can have a good cooling down period with stretching.
4. How would you prepare an athlete for a three-mile race? Justify your training
methods.
We can use interval training. Break down the 3 miles into segments. He
will try to run these segments at about 3-5 seconds below his best pace
time. This will overload his body
He will have days of less intensity and days of high intensity, gradually
getting more intense as weeks go by. This will keep the body guessing,
and test its adaptability
He will peak his intensity as the day of the race arrives so he is in top
physical shape, but his frequency will decrease as to not fatigue himself
before the race
5. Describe the five most important variables that must be considered when setting
up an interval-training program.
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Document Summary

Study questions: find a resource (book, magazine or web site) on plyometric training. Dampen your landing: small lateral jumps side to side, briefly explain what we mean by the stretch-shortening cycle. What type of training focuses on eliciting a stretch-shortening cycle: stretch-shortening cycle: when a muscle is forced to contract eccentrically just prior to concentrically. Explain: energy system: anaerobic lactic acid system, fuel: atp made from glucose through glycolysis, at the end of a 400-meter sprint, your legs would feel heavy and you would generally feel unpleasant. You feel unpleasant because working anaerobically is very stressful physically. Your body produces lactic acid which causes the unpleasant feelings. You could recover more quickly by continuing to train anaerobically. Your body will be able to handle high lactate levels better, and will be faster at removing it from the body. Justify your training methods: we can use interval training.