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Question 1

3 phases of plyometric training

Answer 1

eccentric, amortization, concentric

Question 2

eccentric phase of plyometric training

Answer 2

deceleration, loading, yielding, counter movement, cocking

increases muscle spindle activity

potential energy is stored in elastic components like stretching a rubber band

Question 3

amortization phase

Answer 3

dynamic stabilization

time between end of eccentric muscle action and initiation of concentric contraction

transition phase

prolonged amortization phase = less than optimal

Question 4

concentric phase

Answer 4

unloading phase

immediately after amortization phase

like releasing rubber band after it was stretched

Question 5

how long hold landing of a reactive stabilization exercise

Answer 5

3-5sec

Question 6

plyometric stabilization description

Answer 6

involve little joint motion

establish optimal landing mechanics, postural alignment, reactive neuromuscular efficiency (coordination during dynamic movements)

Question 7

plyometric strength description

Answer 7

more dynamic eccentric and concentric movement through a full range of motion

specificity, speed, and neural demand may also be progressed

improve dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficient of entire human movement system

repetitive fashion

Question 8

plyometric power descriptino

Answer 8

involve entire muscle action spectrum

improve rate of force production, eccentric strength, reactive strength, reactive join stabilization, dynamic neuromuscular efficiency, and optimal force production

Question 9

plyometric stabilization exercises

Answer 9

squat jump with stabilization

box jump up with stabilization

box jump down with stabilization

multiplanar jump with stabilization

Question 10

plyometric strength exercises

Answer 10

squat jump

tuck jump

butt kick

power step up

Question 11

plyometric power exercises

Answer 11

ice skaters

single-leg power step up

proprioceptive plyometrics

Question 12

plyometric training

Answer 12

also called reactive training

improves neuromuscular efficiency and improves rate of speed set by central nervous system

Question 13

ice skaters

Answer 13

plyometric-power phase

stand with feet shoulders-width apart and pointed straight ahead

quickly push from side to side, landing on opposite foot while maintaining optimal alignment during the side to side hopping movement

repeat as quickly as can be controlled

can start by hopping side to side from one foot to other as fast as possible then progress by adding reach with opposite hand