Chapter 11

Question 1

rate of force production

Answer 1

ability to muscles to exert maximal force in a minimal amount of time

Question 2

plyometric training

Answer 2

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

Question 3

integrated performance paradigm

Answer 3

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

Question 4

eccentric phase

Answer 4

deceleration, loading- increases muscle spindle activity by pre-stretching muscles before activation

Question 5

amortization (transition) phase

Answer 5

dynamic stabilization between loading and unloading aka stretch-shortening cycle (transition should be as short as possible)

Question 6

concentric phase

Answer 6

concentric contraction resulting in enhanced muscular performance

Question 7

Plyometric Level 1- Stabilization

Answer 7

little motion to establish optimal landing, posture, coordination (should land and hold position for 3-5 seconds) including squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization

Question 8

Plyometric Levels 2,3,4- Strength

Answer 8

repetitive more dynamic eccentric and concentric movement at medium tempo with minimal time on ground (squat jump, tuck jump, butt kick, power step-up)

Question 9

Plyometric Level 5- STrength

Answer 9

entire muscle action spectrum as fast and explosive as possible (ice skaters, single-leg power step-up, proprioceptive plyometrics with lines, hurdles, cones)