Chapter 11 Flashcards
The rate of force production
This is the ability for the muscles to exert the maximal amount of force output in the shortest period of time.
Reactive training
This includes plyometrics. These are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency. This makes the client more explosive and powerful
Reactive training enhances
Motor unit synchronization, Motor unit recruitment, and Firing frequency.
Integrated performance Paradigm
This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.
Phase number one
This is also known as the eccentric phase. It is also known as the cocking phase or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.
Phase number two
The second phase is also known as amortization. This is where the muscle that contains all of the potential energy is stabilized as he gets ready for the third phase. Overall this stage is quick so that it can create a powerful response.
Phase number three
The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released
Stabilization phase
These exercises have a 3 to 5-second pause while landing on the ground are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.
Strength phase
These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.
Power phase
These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest between. Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.
Loading phase
The eccentric phase of a reactive exercise
What are 2 primary adaptations of reactive training?
Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance
Amortization phase
The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
Unloading phase
The concentric phase of a reactive exercise
What is the primary function of the loading phase of an eccentric exercise?
Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading
