Ch. 18 Plyometric (Reactive) Training Concepts

Question 1

Plyometric training

Answer 1

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

Question 2

Ground reaction force

Answer 2

Reaction force imparted by the ground on the body when a body segment makes contact with it.

Question 3

There are three distinct phases of the stretch-shortening cycle involved in a plyometric exercise:

Answer 3

the eccentric or loading phase,

the amortization phase or transition phase

the concentric or unloading phase

Question 4

Rate of force production

Answer 4

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 5

Stretch-shortening cycle

Answer 5

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Question 6

Integrated performance paradigm

Answer 6

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

Question 7

This eccentric phase is predicated on three stretch variables:

Answer 7

magnitude of the stretch,

rate of the stretch,

and duration of the stretch

Question 8

Components of the Stretch-Shortening Cycle- Eccentric

Answer 8

Physiological Event-Stored elastic energy; stimulation of muscle spindles, signal sent to spinal cord

Action-Stretch of agonist muscle

Question 9

Components of the Stretch-Shortening Cycle-Amortization

Answer 9

Physiological Event- Nerves meet synapse in spinal cord, signal sent to stretched muscle

Action- Time between the eccentric and concentric phases

Question 10

Components of the Stretch-Shortening Cycle- Concentric

Answer 10

Physiological Event- Elastic energy release, enhanced muscle force production

Action- Shortening of agonist muscle

Question 11

Amortization phase

Answer 11

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

Question 12

Neuromuscular efficiency

Answer 12

The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion.

Question 13

Which of the following refers to the ability of muscles to exert maximal force output in a minimal amount of time?

Answer 13

Rate of force production

Question 14

Allow at least ________ hours between plyometric training sessions

Answer 14

24

Question 15

Allow at least ________ hours between plyometric training sessions for new or deconditioned clients

Answer 15

48-72

Question 16

TRUE OR FALSE? As a general rule, clients should practice plyometric skills involving dual-foot drills before progressing to single-foot drills.

Answer 16

True

Question 17

When introducing plyometric exercises, especially to new or beginner clients, movements should involve lower amplitude jumps, designed to establish which of the following?

Answer 17

Optimal landing mechanics

Question 18

When performing a squat jump with stabilizationexercise, where should the client’s knees be positioned upon landing?

Answer 18

In line with the toes

Question 19

Wheninitiallyattempting a multiplanar box jump-down with stabilizationexercise, the client should be instructed to do which of the following?

Answer 19

Step off and drop from the prescribed height