Chapter 11- Plyometric Training Concepts

Question 1

(Def) Rate of force production

Answer 1

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

Question 2

(Def) Plyometric (reactive) Training

Answer 2

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action. Ex. Set of box jump

Question 3

3 Phases of Plyometric Exercise

Answer 3

1. Eccentric Phase
2. Amortization Phase
3. Concentric Phase

Question 4

(Def) Eccentric Phase

Answer 4

Deceleration or loading, yielding, counter movement or cooking phase. In this phase it increases muscle spindle activity by pre-stretching the muscle b/f activation. Like stretching a rubber band

Question 5

(Def) Amortization Phase

Answer 5

Transition. This is the time b/t eccentric & concentric phases & should be done as short as possible to lead to a more powerful response.

Question 6

(Def) Concentric Phase

Answer 6

Unloading. This occurs immediately after the amortization phase & involves a concentric contraction.

Ex. releasing a rubber band

Question 7

OPT Phase 1 : Plyometric Stabilization

Answer 7

Fast movements follow by a landing position for 3-5 sec

Question 8

OPT Phase 1 : Plyometric Stabilization

What is the purpose?

Answer 8

To teach optimal landing mechanics, postural alignment and reactive neuromuscular efficiency.

Question 9

OPT Phase 1 : Plyometric Stabilization

Exercise examples?

Answer 9

• Squat jump w/ stabilization
• Box jump w/ stabilization
• Box jump down w/ stabilization
• Multiplanar jump w/ stabilization

Question 10

OPT Phase 2 : Plyometric Strength

Answer 10

Increasing speed movement, involving more dynamic eccentric movement.

Question 11

OPT Phase 2 : Plyometric Strength

What is the purpose?

Answer 11

Improve dynamic joint stabilization, eccentric strength, rate of force production and neuromuscular efficiency.

Question 12

OPT Phase 2 : Plyometric Strength

Exercise examples?

Answer 12

• Squat jump
• Tuck jump
• Butt kick
• Power step up

Question 13

OPT Phase 3 : Plyometric Power

Answer 13

Exercises are performed as fast & explosive as possible

Question 14

OPT Phase 3 : Plyometric Power

What is the purpose?

Answer 14

Further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency & optimal force production

Question 15

OPT Phase 3 : Plyometric Power

Exercise examples?

Answer 15

• Ice skaters (Skater Jumps)
• Single leg power step up
• Proprioceptive plyometrics

Question 16

Plyometri Training | OPT Phase 1 : # of exercises

Answer 16

0-2

Question 17

Plyometri Training | OPT Phase 1 : How many sets?

Answer 17

1-3

Question 18

Plyometri Training | OPT Phase 2 : # of exercises

Answer 18

0-4

Question 19

Plyometri Training | OPT Phase 2 : How many sets?

Answer 19

2-3

Question 20

Plyometri Training | OPT Phase 2 : Tempo?

Answer 20

Medium (repeating)

Question 21

Plyometri Training | OPT Phase 2 : Rest?

Answer 21

0-60 seconds

Question 22

Plyometri Training | OPT Phase 1 : Tempo?

Answer 22

Controlled (Hold stabilization position for 3-5 sec)

Question 23

Plyometri Training | OPT Phase 1 : Rest?

Answer 23

0-90 seconds

Question 24

Plyometri Training | OPT Phase 1 : How many reps?

Answer 24

5-8

Question 25

Plyometri Training | OPT Phase 2 : How many reps?

Answer 25

8-10

Question 26

Plyometri Training | OPT Phase 3: # of exercises?

Answer 26

0-2

Question 27

Plyometri Training | OPT Phase 3: How many sets?

Answer 27

2-3

Question 28

Plyometri Training | OPT Phase 3: How many reps?

Answer 28

8-12

Question 29

Plyometri Training | OPT Phase 3: Tempo?

Answer 29

As fast as possible

Question 30

Plyometri Training | OPT Phase 3: Rest?

Answer 30

0-60 seconds