Chapter 11-Plyometric (Reactive) Training Concepts Flashcards

1
Q

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)

A

Reactive (plyometric) training

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2
Q

The eccentric phase of a reactive exercise

A

Loading phase

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3
Q

What are 2 primary adaptations of reactive training?

A

Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance

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4
Q

The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

A

Amortization phase

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5
Q

The concentric phase of a reactive exercise

A

Unloading phase

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6
Q

What is the primary function of the loading phase of an eccentric exercise?

A

Increase muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading

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7
Q

What are 3 stabilization-plyometric exercises?

A

Squat-Jump with stabilization, box jump-up with stabilization, box jump-down with stabilization

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8
Q

What are 4 strength-reactive exercises?

A

Squat jump, tuck jump, butt kick, power step-up

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9
Q

What are 3 power-reactive exercises?

A

Ice skater, single-leg power step-up, proprioceptive plyometrics

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10
Q

How many reactive exercises are recommended for clients training in the stabilization endurance phase?

A

0-2

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11
Q

What 3 things does a client need adequate levels of before progressing into reactive training?

A

Total body strength, core strength, and balance

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12
Q

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

A

Landing mechanics

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13
Q

What are 3 goals of reactive-stabilization exercises?

A

Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency

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14
Q

How long the amortization phase should be held during reactive-stabilization exercises?

A

3-5 seconds

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