Ch 18-19 Flashcards
Reactive Training is used interchangeable with
Plyometric
Strength Plyo exercise =
Squat Jumps
Stabilization Plyo Exercise =
Squat Jumps with Stabilization (hold 3-5 seconds)
Power Plyo Exercise =
Ice Skaters (Lateral Jumps)
3 Phases of the plyometric / reactive training
1= eccentric
2 = amortization (short)
3 = concentric (explosive)
Quickness is
the ability to react in all three planes of motion
3 planes of motion
Sagittal (12 and 6)
Frontal (3 and 9)
Transverse
Agility
the ability to accelerate and deaccelerate as fast as possible
Backside mechanics =
triple extension
Frontside mechanics =
Triple flexion (always remain a neutral neck and pelvis)
Deadlift into a calf raise =
Strength exercise
Power Clean / Clean and Press =
Power Exercise
Youth Populations should play ___ light ____ light
Red light green light
Elderly populations should do:
Stand Up to Figure 8
Stabilization workout:
Stability ball squat curl press, Stability ball chest press, Stability ball row,
single leg scaption, leg press. Then rest 0-90 seconds and repeat for 1-3 sets.
Stretch Shortening Cycle (amortization)
The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.
the amortization phase is the period of time from which the eccentric phase ends to the time when the concentric muscle contraction begins
Nerves meet synapse in spinal cord, signal sent to stretched muscle
Time between the eccentric and concentric phases
the shorter the amortization phase is, the more effective and powerful the subsequent plyometric movement will be
Osteopenia (lowered bone density)
Lower than normal bone density and a precursor to osteoporosis.
Sarcopenia (loss of muscle mass due to age)
An age-related loss of muscle mass resulting in weakness and frailty in older adults.
Ground Reaction Force
Reaction force imparted by the ground on the body when a body segment makes contact with it.
If your client were to perform 5 sets of 3 jumps what is the total volume for the exercise?
15
During phase 1 of the OPT model, which of the following training systems is most appropriate? *
Vertical Loading
Which of the following is an example of a super set in phase II of the OPT model?
Bench Press into a push-up
According to NASM, if a NEW client performs plyometrics on Monday, how long should they wait?
48-72 hours
-19Which of the following is an example of a super set in phase V of the OPT model?
Squat into a Jump
