Chp.11 Plyometric (Reactive) Training Concepts Flashcards

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1
Q

Definition of plyometric training?

A
  • (reactive/jump training); uses EXPLOSIVE movements (jumping) to develop MUSCULAR POWER
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2
Q

What does plyometric training enhance?

A
  • it enhances the SPEED at which MUSCULAR FORCE is GENERATED.
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3
Q

What does the Integrated Performance Paradigm state?

A
  • to move with precision, forces must be loaded (ECCENTRICALLY), stabilized (ISOMETRICALLY), and then unloaded/accelerated (CONCENTRICALLY).
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4
Q

What are the three phases of plyometric exercise?

A
  • ECCENTRIC PHASE (potential energy stored in elastic components)
  • AMORTIZATION PHASE (dynamic stabilization; rapid switch is best)
  • CONCENTRIC PHASE (“releasing rubber band after it is stretched)
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5
Q

What is the ultimate goal of plyometric training?

A
  • DECREASE THE REACTION TIME of the MUSCLE ACTION SPECTRUM (eccentric, amortization, concentric); –> increase SPEED
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6
Q

Plyometric stabilization exercises? (3)

A
  • after landing, stabilize for 3-5 seconds
  • squat jump
  • box jump-up/jump down
  • multiplanar jump (jump forward)
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7
Q

Plyometric strength exercises? +(2)

A
  • same exercises as plyometric stable

- + ice skaters + butt kick

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8
Q

Plyometric power exercises?

A
  • as fast and as explosively as possible
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