Chapter 18 Flashcards
During what phase of the stretch-shortening cycle is stored elastic energy converted to explosive force production?
Amortization
What is the most important thing for a client to focus on when they are new to plyometric training?
Proper technique
Why does a shorter amortization phase lead to more effective plyometric movement?
It causes stored elastic energy to be used more efficiently.
If a client is having trouble maintaining form during a tuck jump exercise, what type of regression should be applied?
Adding a stabilization pause between reps
What exercise equipment should clients always use when performing plyometric training, due to its high-impact nature?
Supportive shoes
What type of movements should be used before progressing to single-foot plyometric exercises?
Dual-foot drills
If the concentric phase of a plyometric exercise doesn’t use all the stored elastic energy from the eccentric phase, what occurs?
The unused energy is dissipated as heat.
Shorter reaction times during amortization may help reduce which of the following?
Tissue overload
Training the eccentric phase of plyometric movements with a new client will help them improve which of the following?
Landing mechanics
Which of these approaches is best in terms of safety and performance when using the box jump-up exercise with clients?
Choosing a box height in line with their capabilities
Why is a jump-down exercise considered more advanced than a jump-up exercise?
Jumping down challenges landing mechanics.
Which of the following should be considered when determining if a client is ready to undertake plyometric training?
Injury history
What is a regression for the box jump-up with stabilization?
Squat jump with stabilization
How does the stretch-shortening cycle improve concentric force production?
It builds up elastic energy during the eccentric phase, preloading the muscle.
What is a key technique consideration during the squat jump with stabilization?
Keeping the knees in line with the toes
What is the physical action in the body during the eccentric phase of the stretch-shortening cycle?
Stretching of the agonist muscle
Why is it important for clients to learn how to accelerate, decelerate, and stabilize in all planes of motion?
Injuries often occur when rotating or moving laterally.
When progressing a client to more-dynamic plyometric exercises, what is the first element that should be increased?
Stabilization, form, and mechanics during landing
What phase of plyometric movement is also referred to as the electromechanical delay?
Amortization
What type of muscle contraction occurs between landing and jumping during plyometric training?
Isometric
Which of the following does plyometric training help increase
Motor unit recruitment
What concept allows a person to jump higher during plyometric exercises?
Eccentric loading
What is the best type of plyometric exercise for a beginner client?
Small jumps
Reactive training is another common name for which type of exercise?
Plyometric training
What type of movement happens during the concentric phase of plyometric exercise?
Jump
What is defined as the force imparted by the ground on the body when a body segment makes contact with it?
Ground reaction force
In what phase of plyometric exercise does preloading or stretching of the agonist muscle occur?
Eccentric
What is the sufficient recovery time that is generally needed between plyometric exercises during a workout?
60 to 120 seconds
Which of these is considered the most advanced plyometric exercise?
Depth jumps
What does optimal reactive performance of any activity depend on?
Speed of force generation
What is defined as the number of foot contacts, throws, or catches occurring during a plyometric exercise session?
Volume
According to the integrated performance paradigm, which of the following is a requirement for the safe control of movement during plyometrics?
Neuromuscular stabilization
What is the best next progression for a client who can properly perform the power step-up exercise?
Ice skaters
What is the complete transition from eccentric to concentric muscle actions known as?
Stretch-shortening cycle
What does the eccentric phase of a plyometric movement accomplish?
Deceleration
Other than age, training history, and injury history, what screening tool is most beneficial in assessing whether a client is ready for plyometric training?
Movement assessments
What are ground reaction forces?
Forces imparted on the body when it contacts the ground after jumping
What is a progression for the box jump-down with stabilization?
Multiplanar jump with stabilization
What must be sufficient in order to prevent overtraining and injury during a plyometric training regimen?
Recovery
What variable of plyometric training is determined by the client’s fitness level, current training program, training history, injury history, and training goals?
Training frequency
What plyometric exercise variable is defined as the distance covered and amount of effort applied by the muscles?
Intensity
What is a key characteristic of plyometric exercise?
A faster tempo, similar to daily life
What is the correct order of the phases of plyometric exercise?
Eccentric loading, amortization, concentric unloading
Why are plyometrics best performed on grass playing fields, basketball courts, or tartan tracks?
The surfaces are more stable, which helps reduce injury risk.
What is plyometric training also known as?
Reactive training
Which of the following is the most highly progressed plyometric exercise?
Transverse plane box jump-down
What is the most important reason not to allow the knee to cave inward during a lunge jump exercise?
It causes stress to the connective tissues.
What is the recommended recovery time between bouts of plyometric training for novice clients?
48 to 72 hours
What is defined as the ability to generate force as quickly as possible?
rate of force production
