Chapter 18 Plyometric Training Concepts

Question 1

Plyometric Training

Answer 1

Also known as jump or reactive training, a form of exercise that uses explosive movements, such as bounding, jumping, or forceful upper body movements, to develop muscular power.

Question 2

Ground reaction force

Answer 2

Reaction force imparted by the ground on the body when a body segment makes contact with it.

Question 3

Rate of force production

Answer 3

Ability of muscles to generate force as quickly as possible

Question 4

Stretch shortening cycles

Answer 4

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

Question 5

Integrated performance paradigm

Answer 5

to move with precision, forces must be eccentrically loaded, isometrically stabilized, and then unloaded or concentrically

Question 6

THREE PHASES OF PLYOMETRIC EXERCISE

Answer 6

the eccentric or loading phase,
the amortization phase or transition phase,
the concentric or unloading phase

Question 7

THE ECCENTRIC PHASE

Answer 7

(deceleration), which describes the preloading or stretching of the agonist muscle.
During the eccentric phase, elastic energy is stored, and muscle spindles are stimulated, which sends signals to the CNS

Question 8

THE AMORTIZATION PHASE

Answer 8

transition period or phase, which represents the time between the eccentric phase and the initiation of the concentric phase

Question 9

THE CONCENTRIC PHASE

Answer 9

represents the body’s response to the events that occurred during the eccentric and amortization phases.
Shortening of the agonist muscle

Question 10

Plyometric Training Program

Answer 10

Intensity
Volume
Training Frequency and Recovery -
—–allow at least 1 day recovery between intense sessions.
—–48 to 72 hours for novice
——60 tp 120 seconds recovery between drill

Question 11

Plyometric Training Progresson - (1)

Answer 11

Squat jump with stabilization
Box jump-up with stabilization
Box jump-down with stabilization
Multiplanar jump with stabilization

Hold 3-5 seconds

Question 12

Plyometric Training Progression Level 2

Answer 12

Squat jump
Tuck jump
Butt kick
Power step-up

done in repetitive fashion

Question 13

Level 3

Answer 13

Ice skaters (also known as skater jumps)
Single-leg power step-up
Proprioceptive plyometrics
Depth jump

Question 14

Plyometric Exercises

Answer 14

Squat Jump with Stabilization
Multiplanar Box Jump-Up with Stabilization
Multiplanar Box Jump-Down with Stabilization
Multiplanar Jump with Stabilization
Squat Jump
Lunge Jump