Chapter 11 - Plyometric Training Concepts

Question 1

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

Answer 1

Rate of Force Production

Question 2

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

Answer 2

Plyometric Training

Question 3

To move with efficiency, forces must be dampened (eccenrically), stabilized (iso-metrically), and then accelerated (concentrically) **

Answer 3

Integrated performance paradigm

Question 4

Also known as the decceleration, loading, yielding, counter movement, or cocking phase, this phase increases muscle spinle activity by prestretching the muscle before activation. Potential energy is stored in the elastic components of the muscle much like stretching a rubber band.

Answer 4

The Eccentric Phase

Question 5

Sometimes referred to as the transition phase, is also referred to as the electromechanical delay between the other two contractions during which the muscle must switch from overcoming force to imparting force in the intended direction.

Answer 5

Amoritization Phase

Question 6

prolonging this phase results in less than optimal neuromuscular efficiency from a loss of elastic potential energy

Answer 6

The amoritization phase

Question 7

know as the unloading phase occurs immediately after the amortization phase and involves a concentric contraction. releasing the rubber band after it was stretched.

Answer 7

the concentric phase

Question 8

squat jump with stabilization

Answer 8

plyometric stabilization

Question 9

box jump-up with stabilization

Answer 9

plyometric stabilization

Question 10

box jump down with stabilization

Answer 10

plyometric stabilization

Question 11

multiplanar jump with stabilization

Answer 11

plyometric stabilization

Question 12

squat jump

Answer 12

plyometric strength exercises

Question 13

tuck jump

Answer 13

plyometric strength exercises

Question 14

Butt kick

Answer 14

plyometric strength exercises

Question 15

Power step up

Answer 15

plyometric strength exercises

Question 16

ice skaters

Answer 16

plyometric power exercises

Question 17

single leg power step up

Answer 17

plyometric power

Question 18

proprioception plyometrics

Answer 18

plyometric power

Question 19

Plyo stabilization: # of exercises, sets, reps, tempo, rest

Answer 19

0-2 exercises, 1-3 sets, 5-8 reps, controlled tempo (hold stabilization position for 3-5 seconds), 0-90s rest

Question 20

Plyo strength: # of exercises, sets, reps, tempo, rest

Answer 20

0-4 exercises, 2-3 sets, 8-10 reps, medium tempo (repeating), 0-60s rest

Question 21

Plyo Power: # of exercises, sets, reps, tempo, rest

Answer 21

0-2 exercises, 2-3 sets, 8-12 reps, as fast as possible, 0-60s rest