Chp.11 Plyometric (Reactive) Training Concepts

Question 1

Definition of plyometric training?

Answer 1

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

Question 2

What does plyometric training enhance?

Answer 2

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

Question 3

What does the Integrated Performance Paradigm state?

Answer 3

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

Question 4

What are the three phases of plyometric exercise?

Answer 4

• 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)

Question 5

What is the ultimate goal of plyometric training?

Answer 5

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

Question 6

Plyometric stabilization exercises? (3)

Answer 6

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

Question 7

Plyometric strength exercises? +(2)

Answer 7

• same exercises as plyometric stable

- + ice skaters + butt kick

Question 8

Plyometric power exercises?

Answer 8

• as fast and as explosively as possible