Chapter 11

Question 1

this is the ability for the muscles to exert the maximal amount of force output in the shortest period of time.

Answer 1

rate of force production

Question 2

these are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, rate of force production, and firing frequency.

Answer 2

reactive training

Question 3

___training includes plyometrics.

Answer 3

reactive

Question 4

Reactive training makes the client more __ and ___.

Answer 4

explosive; powerful

Question 5

this type of training enhances motor unit synchronization, motor unit recruitment, and firing frequency.

Answer 5

reactive training

Question 6

this is the body’s ability to stabilize, accelerate, and decelerate during performance tasks.

Answer 6

integrated performance paradigm

Question 7

in phase __ of plyometric exercise, energy is stored inside of the muscle as it gets ready for the next phase.

Answer 7

one

Question 8

in phase __ of plyometric exercise, the muscle that contains all of the potential energy is stabilized in preparation for the next phase.

Answer 8

two

Question 9

in phase __ of plyometric exercise, the stored energy in the muscle is released.

Answer 9

three

Question 10

also known as the “concentric” or “unloading” phase of plyometrics

Answer 10

phase 3

Question 11

also known as the “amortization” phase of plyometrics

Answer 11

phase 2

Question 12

also known as the “eccentric” or “cocking/loading” phase of plyometrics

Answer 12

phase 1

Question 13

overall, this stage of plyometric training is quick so that it can create a powerful response

Answer 13

phase two

Question 14

In this phase of the OPT model for plyometric training, exercises have a 3-5 second pause when landing; 5-8 reps; steady tempo; 0-90 seconds rest.

Answer 14

stabilization phase

Question 15

In this phase of the OPT model for plyometric training, exercises are done with repetitive movements; 8-10 reps; mid-tempo; 0-60 seconds rest.

Answer 15

strength phase

Question 16

In this phase of the OPT model for plyometric training, exercises are done as quickly as possible; 8-12 reps; 0-60 seconds rest.

Answer 16

power

Question 17

What are some examples of exercises done at the stabilization stage of the OPT model for plyo training?

Answer 17

box jumps or squat jumps with stabilization

Question 18

What are some examples of exercises done at the strength stage of the OPT model for plyo training?

Answer 18

tuck jumps; squat jumps

Question 19

What are some examples of exercises done at the power stage of the OPT model for plyo training?

Answer 19

single leg power step-ups; proprioceptive plyometrics; ice skaters