Chapter 12: Plyometrics Exercises Flashcards

1
Q

What’s another name for plyometrics?

A

Jump training

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2
Q

What are plyometrics?

A

Exercises exerting maximum force in a short time aimed at increasing muscular power

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3
Q

How do plyometrics increase muscular power?

A

By targeting the stretch-shortening cycle (SSC) of muscle contraction

A muscle is loaded eccentrically and then unloaded through a rapid, forceful concentric contraction, resulting in high levels of force generated quickly

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4
Q

What are the three phases of plyometric exercises?

A

Loading eccentric phase
Transitional amortization phase
Unloading concentric phase

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5
Q

What do the phases of the SSC provide?

A

They turn kinetic energy into potential energy and output

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6
Q

What is kinetic energy?

A

The work needed to accelerate a mass from a state of rest to a state of velocity

Also the energy an object has

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7
Q

What is potential energy?

A

The energy within an object created by its relative position to other objects

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8
Q

What is also known as the as the loading, preparatory, or countermovement phase?

A

Eccentric phase

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9
Q

A slower eccentric phase will result in _ potential energy than a faster eccentric phase

A

Less

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10
Q

What is the brief time between the eccentric phase and concentric muscle action?

A

The amortization phase

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11
Q

What is a coach’s goal during the amortization phase?

A

To minimize it and thus increase the power of the next phase

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12
Q

What is also known the unloading, shortening, or power-production performance phase?

A

The concentric phase

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13
Q

What does the concentric phase enhance and reuse for consecutive eccentric phase?

A

The summation and reuse of the potential energy and muscle stretch

This is why plyometrics are done in succession and the height or power produced increases with each consecutive repetition

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14
Q

What is the limiting factor with the speed of muscular exertion?

A

Neuromuscular efficiency and coordination

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15
Q

What prevents excessive muscle stretch or tension through inhibitory mechanisms?

A

The Golgi tendon organ

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16
Q

What happens to the Golgi tendon organs during fast eccentric loading of plyometric exercises?

A

They desensitize the muscles, increasing the threshold at which they inhibit muscular tension changes

The resulting adaptation is greater force production when higher resistance is applied to the body