Chapter 8: Plyometirc training concepts

Question 1

Stretch Shortening cycle

Answer 1

an active stretch(eccentric contraction) of a muscle followed by an immediate shortneing (concentric contraction) of that same muscle

Question 2

plyometric training

Answer 2

exercises that utilize quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction

Question 3

integrated performance paradigm

Answer 3

eccentric-concentric coupling phase, states that in order to move with precision forces must be loaded (eccentraically), stabilized(isometrically) and then unloaded/accelerated(concentrically)

Question 4

3 phases involved in plyo training

Answer 4

eccentric(loading
amortization(transition)
concentric(unloading)

Question 5

eccentric phase

Answer 5

phases increases muscle spindle activity by pre-stretching the muscle prior to activation
deceleration , loading, yielding, counter movement or cocking phase

Question 6

amortization phase

Answer 6

transition phase
electromechanical delay a muscle experiences in the transition from eccentric(reducing force and storing energy) to concentric(producing force) muscle action

Question 7

concentric contraction/phase

Answer 7

occurs immediately after amortization and involves a concentric contraction
unloading pahse

Question 8

plyometrics is based on the 3 component model of muscle

Answer 8

muscle is modeled with a contractile element and two elastic elements taht are named according to their relationship ot the contractile element. one in sequence with it(series elastic) and one parallel to it(parallel elastic)

Question 9

Proposed mechanisms by which plyo training improves performance

Answer 9

enhanced muscle spindle activity
desensitization of the GTO
enhanced intramuscular and intermuscular neuromuscular efficiency
increased strength
improved muscle actitvation, and better muscle coordination

Question 10

plyometric stabilization training

Answer 10

plyometirc exercises designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency
hold landing position for 3-5s
phase 1
1-3 sets x 5-8 reps

Question 11

plyometric strength training

Answer 11

designed to improve dynamic joint stabilzation, eccentric strength, rate of force production, and neuromuscular efficiency
performed more repetitive, performed in all 3 planes of motion
phase 2-4
2-3 sets x 8-10 reps

Question 12

plyometric power training

Answer 12

plyometric exercises are performed as fast and as explosively as possible
designed to improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilzation, dynamic neuromuscular efficiency and optimum force production
performed as fast and as explosively as possible, performed in all 3 planes of motion
phase 5-6
2-3 sets x 8-12 reps