CH 11-Plyometric Training Concepts Flashcards
Reactive (plyometric) training
Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)
ex of Stabilization Plyo Exercise
Squat Jumps with Stabilization (hold 3-5 seconds)
ex of Strength Plyo exercise
Squat Jumps
ex of Power Plyo Exercise
Ice Skaters (lateral jumps)
What are the 3 phases of the plyometric aka Reactive Training?
1 = eccentric 2= amortization (extremely short) 3= concentric (explosive)
How long does a client in the stabilization phase of the OPT model hold the squat jump with stabilization?
3-5 seconds
Which of the following is a reactive training power exercise (remember reactive = plyometric) ?
A) butt kicks
B) Power step ups
C) Ice Skaters
D) Multiplaner jump w/ stabilization
Answer: C
Which of the following would most be appropriate SAQ drill for training a senior citizen?
A) follow the snake drill
B) Stand up to figure-8
C) Red light, green light, D-5-10-5 drill
Answer:
B Stand up to Figure 8
the eccentric phase of a reactive exercise
Loading Phase
What are the two primary adaptations of reactive training?
increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance
Amortization Phase
The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
The concentric phase of a reactive exercise
Unloading Phase
What is the primary function of the loading phase of an eccentric exercise?
Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading
What are 3 stabilization-plyometric exercises?
Squat jump with stabilization, Box jump-up with stabilization, Box jump-down with stabilization
what are the 4 strength reactive exercises?
Squat jump, Tuck jump, Butt kick, Power step-up
what are the 3 power-reacitive exercises?
Ice skater, Single-leg power step-up, Proprioceptive plyometrics
Define Agility
the ability to accelerate and deaccelerate as fast as possible
How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase?
0-2
What 3 things does a client need adequate levels of before progressing into reactive training?
Total body strength, core strength, and balance
The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain
landing mechanics
What are 3 goals of reactive-stabilization exercises?
Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency
How long the amortization phase should be held during reactive-stabilization exercises?
3-5 seconds
