Chapter 11 Flashcards
Reactive training
Includes plyometrics. Exercises that use quick powerful movements. Box jumps, broad jumps, etc. Enhances neuromuscular efficiency and the rate of force production(i.e. Makes a person more powerful)
Rate of force production
Ability of muscles to exert maximal force output in a
minimal amount of time.
3 Phases of Reactive Training
eccentric (loading phase)
amortization phase
concentric (unloading phase)
Reactive training does what 3 things
enhances muscle spindle activity
desensitizes the GTO
enhances neuromuscular efficiency
Amortization Phase
the transition phase
muscle must switch from overcoming force to imparting force in the intended direction
Eccentric Phase
increases muscle spindle activity by prestretching the muscle before activation
Concentric Phase
unloading phase
immediately after amortization and involves contraction
Benefit of shorter transition phase
a more powerful response
Plyo stabilization exercises
squat jump with stabilization, box jump up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization.
Plyo strength exercises
squat jump, tuck jump, butt kick, power step-up
Plyo power exercises
Ice skaters, single-leg power step-up, proprioceptive
plyometrics