CH.11 PLYOMETRIC (REACTIVE) TRAINING CONCEPTS

Question 1

ALSO KNOWN AS JUMP OR REACTIVE TRAINING, FORM OF EXERCISE THAT USES EXPLOSIVE MOVEMENTS SUCH AS BOUNDING, HOPPING, AND JUMPING TO DEVELOP MUSCULAR POWER

Answer 1

PLYOMETRIC TRAINING

Question 2

TRAINING IN WHICH INDIVIDUAL REACTS TO GROUND SURFACE IN SUCH A WAY THAT THEY DEVELOP LARGER THAN NORMAL GROUND FORCES THAT CAN BE USED TO PROJECT BODY WITH GREATER VELOCITY OR SPEED OF MOVEMENT

Answer 2

PLYOMETRIC TRAINING

Question 3

REACTION STIMULUS CLIENTS ENCOUNTER DURING PLYOMETRIC TRAINING (GROUND SURFACE)

Answer 3

REACTIVE TRAINING

Question 4

BEFORE PERFORMING PLYOMETRIC EXERCISE, CLIENTS MUST POSSES ADEQUATE WHAT ?

Answer 4

CORE STRENGTH, JOINT STABILITY, ROM, AND ABILITY TO BALANCE EFFICIENTLY

Question 5

ABILITY OF MUSCLES TO EXERT MAXIMAL FORCE OUTPUT IN MINIMAL AMOUNT OF TIME

Answer 5

RATE OF FORCE PRODUCTION

Question 6

EXERCISES THAT GENERATE QUICK, POWERFUL MOVEMENTS INVOLVING EXPLOSIVE CONCENTRIC MUSCLE CONTRACTION PRECEDED BY ECCENTRIC MUSCLE ACTION

Answer 6

PLYOMETRIC (REACTIVE) TRAINING

Question 7

TO MOVE WITH EFFICIENCY (OR PRECISION), FORCES MUST BE DAMPENED (ECCENTRICALLY), STABILIZED (ISOMETRICALLY), AND THEN ACCELERATED (CONCENTRICALLY)

Answer 7

INTEGRATED PERFORMANCE PARADIGM

Question 8

FUNCTION OF MUSCULAR DEVELOPMENT AND NEURAL CONTROL

Answer 8

SPEED OF MOVEMENT AND REACTIVE NEUROMUSCULAR CONTROL

Question 9

3 PHASES OF PLYOMETRIC TRAINING

Answer 9

ECCENTRIC OR LOADING PHASE
AMORTIZATION PHASE OR TRANSITION PHASE
CONCENTRIC OR UNLOADING PHASE

Question 10

FIRST STAGE OF PLYOMETRIC MOVEMENT, ALSO CALLED DECELERATION, LOADING, YIELDING, COUNTER MOVEMENT OR COCKING PHASE

Answer 10

ECCENTRIC PHASE

Question 11

PHASE IN PLYOMETRIC TRAINING THAT INCREASES MUSCLE SPINDLE ACTIVITY BY PRESTRETCHING MUSCLE BEFORE ACTIVATION

Answer 11

ECCENTRIC PHASE

Question 12

STORED IN ELASTIC COMPONENTS OF MUSCLE DURING LOADING PHASE (LIKE STRETCHING A RUBBER BAND)

Answer 12

POTENTIAL ENERGY

Question 13

PHASE THAT INVOLVES DYNAMIC STABILIZATION AND TIME B/W END OF ECCENTRIC MUSCLE ACTION (LOADING OR DECELERATION PHASE) AND INITIATION OF CONCENTRIC CONTRACTION (UNLOADING FORCE PRODUCTION PHASE)

Answer 13

AMORTIZATION PHASE

Question 14

KNOWN AS TRANSITION PHASE OR REFERRED TO AS ELECTROMECHANICAL DELAY B/W ECCENTRIC AND CONCENTRIC CONTRACTION DURING WHICH MUSCLE MUST SWITCH FROM OVERCOMING FORCE TO IMPARTING FORCE IN THE INTENDED DIRECTION

Answer 14

AMORTIZATION PHASE

Question 15

A PROLONGED AMORTIZATION PHASE RESULTS IN LESS WHAT DUE TO WHAT ?

Answer 15

LESS OPTIMAL NEUROMUSCULAR EFFICIENCY FROM LOSS OF ELASTIC POTENTIAL ENERGY

Question 16

A RAPID SWITCH FROM ECCENTRIC LOADING PHASE TO CONCENTRIC CONTRACTION LEADS TO WHAT ?

Answer 16

MORE POWERFUL RESPONSE

Question 17

OCCURS IMMEDIATELY AFTER AMORTIZATION PHASE AND INVOLVES CONCENTRIC CONTRACTION RESULTING IN ENHANCED MUSCULAR PERFORMANCE AFTER ECCENTRIC PHASE OF MUSCLE CONTRACTION

Answer 17

CONCENTRIC PHASE (UNLOADING PHASE)

Question 18

ENHANCES EXCITABILITY, SENSITIVITY, AND REACTIVITY OF NEUROMUSCULAR SYSTEM AND INCREASES RATE OF FORCE PRODUCTION (POWER), MOTOR UNIT RECRUITMENT, FIRING FREQUENCY, (RATE CODING) AND MOTOR UNIT SYNCHRONIZATION

Answer 18

PLYOMETRIC EXERCISES

Question 19

PROGRESSION EXERCISES THAT CAN BE INCORPORATED ONCE A CLIENT HAS ACHIEVED AN OVERALL STRENGTH BASE, PROPER CORE STRENGTH, AND BALANCE STABILIZATION CAPABILITIES

Answer 19

PLYOMETRIC EXERCISES

Question 20

WHEN PERFORMING PLYOMETRIC TRAINING, HAVING ADEQUATE WHAT HELP DECREASE TIME B/W ECCENTRIC MUSCLE ACTION AND CONCENTRIC CONTRACTION, RESULTING IN SHORTER GROUND CONTACT TIMES WHICH RESULTS IN DECREASED TISSUE OVERLOAD AND POTENTIAL INJURY

Answer 20

ADEQUATE ISOMETRIC STABILIZATION STRENGTH (DEVELOPED THROUGH CORE, BALANCE, AND RESISTANCE STABILIZATION EXERCISES)

Question 21

T OR F: ALL MOVEMENT PATTERNS THAT OCCUR DURING FUNCTIONAL ACTIVITIES INVOLVE A SERIES OF REPETITIVE STRETCH SHORTENING CYCLES (ECCENTRIC AND CONCENTRIC CONTRACTIONS)

Answer 21

TRUE

Question 22

REQUIRE NEUROMUSCULAR SYSTEM TO REACT QUICKLY AND EFFICIENTLY AFTER ECCENTRIC MUSCLE ACTION TO PRODUCE CONCENTRIC CONTRACTION AND IMPART NECESSARY FORCE (OR ACCELERATION) IN APPROPRIATE DIRECTION

Answer 22

STRETCH SHORTENING CYCLES

Question 23

PURPOSE OF STRETCH SHORTENING CYCLES

Answer 23

PRODUCE NECESSARY FORCE TO CHANGE DIRECTION OF AN OBJECTS CENTER OF MASS EFFICIENTLY

Question 24

PROVIDES BETTER FUNCTIONAL STRENGTHENING OF MUSCLES, TENDONS, AND LIGAMENTS TO MEET DEMANDS OF EVERYDAY ACTIVITIES AND SPORTS; PROVIDE ABILITY TO TRAIN SPECIFIC MOVEMENT PATTERNS IN A BIOMECHANICALLY CORRECT MANNER AT A MORE FUNCTIONALLY APPROPRIATE SPEED

Answer 24

PLYOMETRIC TRAINING

Question 25

ULTIMATE GOAL OF PLYOMETRIC TRAINING

Answer 25

DECREASE REACTION TIME OF MUSCLE ACTION SPECTRUM (ECCENTRIC DECELERATION, ISOMETRIC STABILIZATION, AND CONCENTRIC ACCELERATION)

Question 26

SPEED OF MUSCULAR EXERTION IS LIMITED BY WHAT ?

Answer 26

NEUROMUSCULAR COORDINATION

Question 27

LEVEL OF PLYOMETRIC TRAINING DESIGNED TO ESTABLISH OPTIMAL LANDING MECHANICS, POSTURAL ALIGNMENT, AND REACTIVE NEUROMUSCULAR EFFICIENCY (COORDINATION DURING DYNAMIC MOVEMENT); INVOLVES LITTLE JOINT MOTION

Answer 27

PLYOMETRIC STABILIZATION TRAINING

Question 28

HOW LONG SHOULD YOU HOLD A LANDING POSITION (OR STABILIZE) FOR WHEN PERFORMING A PLYOMETRIC STABILIZATION EXERCISE ?

Answer 28

3 - 5 SECS

Question 29

SQUAT JUMP W/ STABILIZATION
BOX JUMP UP W/ STABILIZATION
BOX JUMP DOWN W/ STABILIZATION
MULTIPLANAR JUMP W/ STABILIZATION

THESE ARE EXAMPLES OF WHAT TRAINING ?

Answer 29

PLYOMETRIC STABILIZATION TRAINING

Question 30

INVOLVE MORE DYNAMIC ECCENTRIC AND CONCENTRIC MOVEMENT THROUGH FULL ROM; SPECIFICITY, SPEED, AND NEURAL DEMAND PROGRESSED IN THIS LEVEL

Answer 30

PLYOMETRIC STRENGTH TRAINING

Question 31

INTENDED TO IMPROVE DYNAMIC JOINT STABILIZATION, ECCENTRIC STRENGTH, RATE OF FORCE PRODUCTION, AND NEUROMUSCULAR EFFICIENCY OF ENTIRE HMS

Answer 31

PLYOMETRIC STRENGTH TRAINING

Question 32

PERFORMED IN REPETITIVE FASHION (SPENDING RELATIVELY SHORT AMOUNT OF TIME ON GROUND BEFORE REPEATING DRILL)

Answer 32

PLYOMETRIC STRENGTH TRAINING

Question 33

SQUAT JUMP
TUCK JUMP
BUTT KICK
POWER STEP UP

THESE ARE EXAMPLES OF WHAT PLYOMETRIC TRAINING ?

Answer 33

PLYOMETRIC STRENGTH TRAINING

Question 34

INVOLVE ENTIRE MUSCLE ACTION SPECTRUM AND CONTRACTION VELOCITY SPECTRUM USED DURING INTEGRATED, FUNCTIONAL MOVEMENT; PERFORMED AS FAST AND AS EXPLOSIVELY AS POSSIBLE

Answer 34

PLYOMETRIC POWER TRAINING

Question 35

DESIGNED TO FURTHER IMPROVE RATE OF FORCE OF PRODUCTION, ECCENTRIC STRENGTH, REACTIVE STRENGTH, REACTIVE JOINT STABILIZATION, DYNAMIC NEUROMUSCULAR EFFICIENCY AND OPTIMAL FORCE PRODUCTION

Answer 35

PLYOMETRIC POWER TRAINING

Question 36

ICE SKATER (SKATER JUMPS)
SINGLE LEG POWER STEP UP
PROPRIOCEPTIVE PLYOMETRICS

THESE ARE ALL EXAMPLES OF WHAT PLYOMETRIC TRAINING ?

Answer 36

PLYOMETRIC POWER TRAINING

Question 37

PLYOMETRIC STABILIZATION EXERCISES, SETS, REPS, TEMPO, REST

Answer 37

EXERCISES: 0-2 
SETS: 1-3 
REPS: 5-8 
TEMPO: CONTROLLED (HOLD STABILIZATION POSITION FOR 3-5 SECS) 
REST: 0-90 SECS

Question 38

PLYOMETRIC STRENGTH EXERCISES, SETS, REPS, TEMPO, REST

Answer 38

EXERCISES: 0-4 
SETS: 2-3 
REPS: 8-10 
TEMPO: MEDIUM (REPEATING) 
REST: 0-60 SECS

Question 39

PLYOMETRIC POWER EXERCISES, SETS, REPS, TEMPO, REST

Answer 39

EXERCISES: 0-2 
SETS: 2-3 
REPS: 8-12 
TEMPO:AS FAST AS POSSIBLE 
REST: 0-60 SECS

Question 40

EXERCISE THAT REQUIRES KNEES TO ALWAYS STAY IN LINE W/ TOES DURING TAKEOFF AND LANDING COMPONENTS

Answer 40

POWER STEP UP

Question 41

EXAMPLE OF PLYOMETRIC POWER EXERCISES

Answer 41

PROPRIOCEPTIVE PLYOMETRICS

Question 42

OPTIMAL LANDING MECHANICS FIRST ESTABLISHED WHEN ?

Answer 42

PLYOMETRIC STABILIZATION TRAINING

Question 43

CLASSIFICATION OF EXERCISES THAT INVOLVES MORE DYNAMIC ECCENTRIC AND CONCENTRIC MOVEMENT THROUGH FULL ROM

Answer 43

PLYOMETRIC STRENGHT

Question 44

PURPOSE OF STRETCH SHORTENING CYCLES

Answer 44

PRODUCE NECESSARY FORCE TO CHANGE DIRECTION OF AN OBJECTS CENTER OF MASS EFFICIENTLY

Question 45

TRAINING THAT INVOLVES PERFORMING EXERCISES AS FAST AND EXPLOSIVELY AS POSSIBLE

Answer 45

REACTIVE POWER

Question 46

FAST AND EXPLOSIVELY, ICE SKATER ARE CATEGORIZED IN WHAT PHASE OF TRAINING ?

Answer 46

POWER PHASE

Question 47

CLIENT ARCHING BACK DURING BUTT KICK EXERCISES INDICATED WHICH MUSCLE GROUP IS MOST LIKELY TIGHT ?

Answer 47

QUADRICEPS