Chapter 11

Question 1

plyometric training goal

Answer 1

eccentric action followed by explosive concentric action

increase rate of force production

Question 2

integrated performance paradigm = stretch shortening cycle

Answer 2

movements to be most efficient, forces must be properly dampened, stabilized, and accelerated

Question 3

1st: eccentric “rubber band”
2nd: amortization phase “isometric stabilization”
3rd: unloading/jumping phase

Answer 3

faster progression = higher neuromuscular efficiency

Question 4

phase 1 stabilization

Answer 4

low-intensity jumps in which the primary focus is to improve landing mechanics. As such, after each jump, the client
will hold the landing position for 3-5 seconds and double-check their postural alignment. Example plyometricstabilization exercises include: squat jump with stabilization, box jump-up with stabilization, and box jump-down
with stabilization.

Question 5

phase 2 STRENGTH

Answer 5

SAME AS ABOVE WITHOUT PAUSE

Question 6

phase 3 POWER

Answer 6

FAST AS POSSIBLE

progress from two-leg jumps to bounding (such as the ice skater exercise) and various
single-leg hops t

Question 7

back arch with butt kick exercise; whats tight

Answer 7

quads

Question 8

purpose of stretch-shortening cycles

Answer 8

produce force necessary to change direction of objects center of mass efficiently

Question 9

proprioceptive plyometrics

Answer 9

a plyometric power exercise