CH 11-Plyometric Training Concepts

Question 1

Reactive (plyometric) training

Answer 1

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)

Question 2

ex of Stabilization Plyo Exercise

Answer 2

Squat Jumps with Stabilization (hold 3-5 seconds)

Question 3

ex of Strength Plyo exercise

Answer 3

Squat Jumps

Question 4

ex of Power Plyo Exercise

Answer 4

Ice Skaters (lateral jumps)

Question 5

What are the 3 phases of the plyometric aka Reactive Training?

Answer 5

1 = eccentric
2= amortization (extremely short)
3= concentric (explosive)

Question 6

How long does a client in the stabilization phase of the OPT model hold the squat jump with stabilization?

Answer 6

3-5 seconds

Question 7

Which of the following is a reactive training power exercise (remember reactive = plyometric) ?

Answer 7

A) butt kicks
B) Power step ups
C) Ice Skaters
D) Multiplaner jump w/ stabilization

Answer: C

Question 8

Which of the following would most be appropriate SAQ drill for training a senior citizen?

Answer 8

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

Question 9

the eccentric phase of a reactive exercise

Answer 9

Loading Phase

Question 10

What are the two primary adaptations of reactive training?

Answer 10

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

Question 11

Amortization Phase

Answer 11

The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

Question 12

The concentric phase of a reactive exercise

Answer 12

Unloading Phase

Question 13

What is the primary function of the loading phase of an eccentric exercise?

Answer 13

Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading

Question 14

What are 3 stabilization-plyometric exercises?

Answer 14

Squat jump with stabilization, Box jump-up with stabilization, Box jump-down with stabilization

Question 15

what are the 4 strength reactive exercises?

Answer 15

Squat jump, Tuck jump, Butt kick, Power step-up

Question 16

what are the 3 power-reacitive exercises?

Answer 16

Ice skater, Single-leg power step-up, Proprioceptive plyometrics

Question 17

Define Agility

Answer 17

the ability to accelerate and deaccelerate as fast as possible

Question 18

How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase?

Answer 18

0-2

Question 19

What 3 things does a client need adequate levels of before progressing into reactive training?

Answer 19

Total body strength, core strength, and balance

Question 20

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

Answer 20

landing mechanics

Question 21

What are 3 goals of reactive-stabilization exercises?

Answer 21

Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency

Question 22

How long the amortization phase should be held during reactive-stabilization exercises?

Answer 22

3-5 seconds