Chapter 11: Plyometric (Reactive) Training Concepts Flashcards
rate of force production
ability of muscles to exert maximal force output in a minimal amount of time
plyometric exercises
exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
integrated performance paradigm
to move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)
what is plyometric training also known as?
jump or reactive training
plyometric (reactive) training
a form of training in which the individual reacts to the ground surface in such a way that they develop larger than normal ground forces that can then be used to project the body with a greater velocity or speed of movement
what is the reaction stimulus in plyometric training?
the ground
what must individuals have before performing any plyometric exercise?
adequate core and total body strength, joint stability (balance), and range of motion
who is plyometric training generally not appropriate for?
individuals with selected chronic diseases or other health or functional limitations
speed of movement and reactive neuromuscular control are a function of what?
muscular development and neural control
is speed of movement a function of training or learning?
training
is reactive neuromuscular control a function of training or learning?
learning
3 distinct phases in plyometric training
- eccentric or loading phase
- amortization or transition phase
- concentric
other names for the eccentric phase
deceleration, loading, yielding, counter movement, or cocking phase
true or false: the eccentric phase decreases muscle spindle activity
FALSE
-the eccentric phase increases muscle spindle activity by prestretching the muscle before activation
where is potential energy stored during the eccentric phase?
the elastic components of the muscle
what is the first stage of a plyometric movement classified as?
the eccentric phase
amortization phase
the time between the end of the eccentric muscle action and the initiation of the concentric contraction
what does the amortization phase involve?
dynamic stabilization?
what is the the amortization phase also referred to as?
- the transition phase
- the electromechanical delay between the eccentric and concentric contraction during which the muscle must switch from overcoming force to imparting force in the intended direction
what does a prolonged amortization phase result in?
less than optimal neuromuscular efficiency from a loss of elastic potential energy
what does a rapid switch from an eccentric loading phase to a concentric contraction contraction lead to?
a more powerful response?
what occurs immediately after the amortization phase?
the concentric (unloading) phase
what does the concentric phase result in?
enhanced muscular performance after the eccentric phase of muscle contraction
benefits of plyometric exercises
- enhance the excitability, sensitivity, and reactivity of the neuromuscular system
- increase the rate of force production (power), motor unit recruitment, firing frequency (rate coding), and motor unit synchronization
true or false: adequate isometric stabilization strength increases the time between eccentric muscle action and concentric contraction
FALSE
-adequate isometric stabilization strength decreases the the time between the eccentric muscle action and concentric contraction
what does adequate isometric stabilization strength result in?
shorter ground contact times, which result in decreased tissue overload and potential injury when performing plyometric training
what do plyometric exercises use to generate maximal force output in the minimal amount of time?
the stimulation of the body’s proprioceptive mechanism and elastic properties