Chapter 11 Flashcards
This is the ability for the muscles to exert the maximal amount of force output in the shortest period of time.
The Rate of Force Production
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
Reactive Training enhances _____, _____, and _____.
Motor unit synchronization, Motor unit recruitment, and Firing frequency.
This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.
Integrated performance Paradigm
Describe Phase One of Plyometric Exercises
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.
Describe Phase Two of Plyometric Exercises
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.
Describe Phase Three of Plyometric Exercises
The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released.
What are the 3 OPT training phases for plyometric training?
Stabilization phase, Strength phase, & Power phase
Describe the stabilization phase for plyometric training
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.
Describe the strength phase for plyometric training
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.
Describe the power phase for plyometric training
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.
What are some examples of plyometric training exercises in the stabilization phase?
Some examples include box jumps with stabilization or squat jumps with stabilization.
What are some examples of plyometric training exercises in the strength phase?
Some examples include tuck jumps and squat jumps.
What are some examples of plyometric training exercises in the power phase?
Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.
