Module 8 - Plyometric Training Concepts Flashcards
An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.
Stretch-shortening cycle.
Exercises that utilize quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.
Plyometric training
What are the three phases of plyometric training?
Eccentric phase, amortization (or transition) phase, and the concentric phase.
This phase increases muscle spindle activity by pre-stretching the muscle prior to activation.
Eccentric phase
The electromechanical delay a muscle experiences in the transition from eccentric (reducing force and storing energy) to concentric (producing force) muscle action.
Amortization phase
Occurs immediately after the amortization phase and involves concentric contraction.
Concentric phase
Plyometric exercises designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency.
Plyometric-stabilization training
Plyometric exercises designed to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency.
Plyometric strength training
Plyometric exercises are performed as fast and explosively as possible.
Plyometric-power training
Plyometric training is defined as?
A quick, powerful movement involving eccentric contraction followed immediately by concentric contraction.
True or False: Plyometric training increases the rate of force production?
True
During the amortization phase of plyometric exercise the movement pattern that achieves the most powerful response is?
A rapid switch from an eccentric contraction to a concentric contraction.
What is the correct order of the three phases of plyometric exercises?
Eccentric, amortization, concentric
What is the ability of muscles to exert maximal force in a minimal amount of time?
Rate of force production.
Plyometric training can occur in which phase of the OPT model?
1, 2, 3, 4, 5, 6 - All
What total volume is appropriate for low-intensity plyometric training?
400 foot contacts
Prior to progressing to plyometric training, an athlete will need proficient levels of what?
Core strength
A load is first applied during which phase of a plyometric exercise?
Eccentric
An example of a plyometric-stabilization exercise is?
Box jump-up with stabilization: transverse plane
What is the recommended number of plyometric-strength exercises for a workout?
0-4
Plyometric training involves which of the following muscle actions during the loading and unloading phases?
Eccentric/concentric
What is the recommended number of plyometric-stabilization exercises for a workout?
0-2
Repeat box jumps is a considered what type of exercise?
Plyometric-strength
For which two phases of the OPT model may plyometric exercise not be necessary due to specific adaptation goals?
3 and 4