Chapter 11 - Plyometric (Reactive) Training Concepts

Question 1

Plyometric Training Movements

Answer 1

Uses explosive movements to develop muscular power

Question 2

Plyometric Training

Answer 2

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 of speed

Question 3

Reactive Training

Answer 3

The reaction stimulus clients encounter during plyometric training, which in this case is the ground

Question 4

Prior to Plyometric Training

Answer 4

Clients must possess adequate core strength, joint stability, ROM, and balance

Question 5

Rate of Force Production

Answer 5

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

Question 6

Speed of Movement

Answer 6

is a function of muscular development and neural control training

Question 7

Reactive NM Control

Answer 7

is a function of muscular development and neural control learning

Question 8

Plyometric (Reactive) Training Definition

Answer 8

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

Question 9

Determinant of Jump Height

Answer 9

Vertical velocity, or how fast they leave the ground

Question 10

Integrated Performance Paradigm

Answer 10

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

Question 11

Three Phases of Plyometric Exercise

Answer 11

• Eccentric or loading phase
• Amortization phase or transition phase
• Concentric or unloading phase

Question 12

The Eccentric Phase

Answer 12

Increases muscle spindle activity by prestretching the muscle before activation

Question 13

Energy and Elasticity

Answer 13

Potential energy is stored in the elastic components of the muscle during the loading phase

Question 14

The Amortization Phase

Answer 14

Involves dynamic stabilization and is the time between the end of the eccentric muscle action and initiation of the concentric contraction

Question 15

Electromechanical Delay

Answer 15

AKA as Amortization Phase, the muscle must switch from overcoming forcer to importing force in the intended direction

Question 16

Prolonged Amortization Phase

Answer 16

Results in less than optimal NM efficiency due to a loss of elastic potential energy

Question 17

The Concentric Phase

Answer 17

Unloading phase, occurs immediately after the amortization phase and involves a concentric contraction, resulting in enhance muscular performance after the eccentric phase of muscle contraction

Question 18

Importance of Plyometric Training

Answer 18

Enhances the excitability, sensitivity, and reactivity of the NM system and increases the power, motor unit recruitment, firing frequency, and motor unit synchronization

Question 19

Adequate Isometric Stabilization Strength

Answer 19

Decreases the time between the eccentric muscle action and concentric contraction

Question 20

Components of Plyometric Exercise

Answer 20

Uses the stimulation of the body’s proprioceptive mechanism and elastic properties to generate maximal force output in minimal amount of time

Question 21

Stretch-Shortening Cycles

Answer 21

Used by all movement patters, require the NM system to react quickly and efficiently after an eccentric action

Question 22

Ultimate Goal of Plyometric Training

Answer 22

Decrease the reaction time of the muscle action spectrum

Question 23

Movement Speed and NS

Answer 23

The body will only move within a range of speed that the NS has been programmed to allow

Question 24

Plyometric Training Program Design

Answer 24

Systematic Progression
-Clients also must exhibit proper levels of total body strength, core strength, and balance before progressing into plyometric training

Question 25

3 Levels of Plyometric Training

Answer 25

Stabilization, strength, power

Question 26

Plyometric Stabilization Exercise

Answer 26

• Involves little joint motion

- Designed to establish optimal landing mechanics, postural alignment, and reactive NM efficiency

Question 27

Landing Times

Answer 27

Hold lands for 3-5 seconds

Question 28

Sample Plyometric Stabilization Exercises

Answer 28

• Squat jump with stabilization
• box jump with stabilization
• bow jump-down with stabilization
• multiplanar jump with stabilization

Question 29

Plyometric Strength Exercise

Answer 29

Exercises involve more dynamic eccentric and concentric movement through a full ROM

Question 30

Plyometric Strength Exercise Purpose

Answer 30

Intended to improve dynamic joint stabilization, eccentric strength, rate of force production, and NM efficiency of the entire HMS

Question 31

Performing Strength Exercises

Answer 31

Should be performed in a repetitive fashion

Question 32

Sample Plyometric Strength Exercises

Answer 32

• Squat jumps
• tuck jumps
• butt kicks
• power step-ups

Question 33

Plyometric Power Exercise

Answer 33

Involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements

Question 34

Plyometric Power Exercises Purpose

Answer 34

Designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic NM efficiency, and optimal force production

Question 35

Performing Power Exercises

Answer 35

Should be as fast and explosive as possible

Question 36

Sample Power Exercises

Answer 36

• ice skaters
• SL power step-ups
• Proprioceptive plyometrics