Chapter 11 - Plyometric (Reactive) Training Concept

Question 0

Rate of force production

Answer 0

Ability of muscles to exert maximal force output in a minimal amount of time.

Question 1

What are the three distinct phases of plyometric training

Answer 1

eccentric or loading phase
amortization phase or transition phase
concentric or unloading phase

Question 2

Plyometric (reactive) training

Answer 2

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.

Question 3

Integrated performance paradigm

Answer 3

to move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically).

Question 4

Plyometric Stabilization Exercises

Answer 4

Squat jump with stabilization
Box jump-up with stabilization
Box jump-down with stabilization
Multiplanar jump with stabilization

Question 5

Plyometric Strength exercises

Answer 5

Squat Jump
Tuck jump
Butt kick
Power step-up

Question 6

Plyometric Power Exercises

Answer 6

Ice skaters
Single-leg power step-up
Proprioceptive plyometrics (X hop with one leg or two in pattern)