Chapter 11 Flashcards
Rate of force Production
Ability of muscles to produce maximal force output in a minimal amount of time
Plyometric (reactive) Training
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
Integrated performance paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)
What are the 3 phases of Plyometric Exercise?
- The Eccentric/Loading Phase
- The Amortization/Transition Phase
- Concentric/Unloading Phase
The Eccentric Phase
“deceleration, loading, yielding, counter movement, or cocking phase”
Increases muscle spindle activity by prestretching the muscle before activation
The Amortization Phase
“transition”
Involves dynamic stabilization; the time between the end of the eccentric muscle action (loading) and the initiation of the concentric contraction (unloading).
The Concentric Phase
Occurs immediately after the amortization phase & involves a concentric contraction , resulting in enhanced muscular performance
Synergist dominance
Synergists compensating for weak prime movers
3 Levels of Plyometric Training
- Stabilization Plyometrics
- Strength Plyometrics
- Power Plyometrics
Stabilization Plyometrics Training
Do not involve much joint motion; improve landing mechanics, postural alignment, and reactive neuromuscular efficiency; must hold the land for 3-5 seconds and correct posture if necessary
EXERCISES:
- Squat jump *with stabilization
- Box jump-up *
- Box jump-down*
- Multiplanar jump*
Strength Plyometrics Training
Involve more movement through full range of motion; requires greater specificity, speed, and neural demand; improve dynamic joint stabilization, the rate of force production, and eccentric neuromuscular efficiency; utilize a repeating (medium) tempo
EXERCISES
- Squat jump
- Tuck jump
- Butt kick
- Power step-up
Power Plyometrics Training
Performed as fast & explosively as possible; improve rate of force production, reactive strength, dynamic neuromuscular efficiency, and optimal force production
EXERCISES
- Ice skaters (also known as skater jumps)
- Single-leg power step-up
- Proprioceptive plyometrics
What 3 characteristics should a Plyometric Training Program have
- Specific program guidelines for volume, intensity, frequency, or duration
- Appropriate exercise selection criteria. Consider age, weight, sex, exercise goals, fitness level, etc.
- Proper program variables, considering available and appropriate equipment, along with safety considerations
During the butt kick exercise, a personal trainer notices a client arching his low back at the height of the jump. Which of muscle group is most likely tight?
Quadriceps
What is the purpose of stretch-shortening cycles?
To produce the necessary force to change the direction of an object’s center of mass efficiently
