Ch 11 - Plyometrics

Question 1

Plyometric training

Answer 1

jump/reactive training; exercises that create quick, powerful, explosive movements, using bounding, jumping, and hopping

Question 2

Phases of plyometric training (3)

Answer 2

1 - eccentric/loading, pre-stretching the muscle; 2 - amortization/transition, switch from overcoming force to imparting force; 3 - concentric/acceleration, contraction resulting in enhanced muscular performance

Question 3

Integrated performance paradigm/Stretch-shortening cycle

Answer 3

efficient movement requires forces to be dampened eccentrically, stabilized isometrically, and accelerated concentrically

Question 4

Plyometric stabilization exercises

Answer 4

have little joint motion; establish landing mechanics; include jump followed by 3-5 second hold to correct posture

Question 5

Plyometric strength exercises

Answer 5

use dynamic eccentric and concentric motion at full ROM; done repetitively at medium tempo, with minimum time on ground

Question 6

Plyometric power exercises

Answer 6

use whole muscle action spectrum and contraction-velocity spectrum used during functional movement; performed as fast and explosively as possible