NASM CPT4 Chapter 11 brainscape

Question 1

Integrated Performance Paradigm

Answer 1

AKA “stretch-shortening cycle” To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)

Question 2

What is the ultimate goal of Plyometric Training?

Answer 2

To decrease the the reaction time of muscle action, or increase the rate of force production

Question 3

What are some examples of plyometric-stabilization exercises

Answer 3

Squat Jump With Stabilization
Box Jump-up with stabilization
box jump down with stabilization
multiplanar jump with stabilization

Question 4

When performing plyometric training for a client in stage 1, how long should they hold the landing?

Answer 4

3-5 seconds

Question 5

What are some examples of plyometric-strength exercises?

Answer 5

Squat Jump
Tuck Jump
Butt Kick
Power Step-up

Question 6

What are some examples of plyometric-power exercises?

Answer 6

Ice skaters
Single leg power step-up
proprioceptive plyometrics

Question 7

When selecting plyometic exercises for a client in stage 1, what are the number of exercises, sets, reps, tempo, rest periods?

Answer 7

Number of exercises: 0-2   
Sets: 1-3 
Reps: 5-8 
Tempo: Controlled (hold stabilization position for 3-5 seconds)  
Rest: 0-90 seconds

Question 8

When selecting plyometic exercises for a client in stages 2,3,4 what are the number of exercises, sets, reps, tempo, rest periods?

Answer 8

Number of exercises: 0-4 
Sets: 2-3 
Reps: 8-10 
Tempo: Medium (repeating)  
Rest: 0-60 seconds

Question 9

When selecting plyometic exercises for a client in stage 5, what are the number of exercises, sets, reps, tempo, rest periods?

Answer 9

Number of exercises: 0-2 
Sets: 2-3  
Reps: 8-12 
Tempo: as fast as possible 
Rest: 0-60 seconds

Question 10

characterize plyometric (reactive) training exercises

Answer 10

exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action

Question 11

Rate of force production

Answer 11

ability of muscles to exert maximal force output in a minimum amount of time

Question 12

phases of plyometric exercises

Answer 12

eccentric phase, amortization phase, concentric phase

Question 13

eccentric phase

Answer 13

also know as deceleration or loading phase, increases muscle spindle activity by pre-stretching muscle before activity, potential energy is stored in the elastic components of the muscle during this loading phase, like stretching the rubber band.

Question 14

amortization phase

Answer 14

transition phase, time between eccentric and concentric phase. A rapid switch from an eccentric loading phase to a concentric contraction leads to a more powerful response. use elastic energy from eccentric phase

Question 15

concentric phase

Answer 15

unloading phase, involves concentric contraction resulting in enhanced muscular performance after the eccentric phase of muscle contraction, like releasing a rubber band after it was stretched

Question 16

ultimate goal of plyometric training

Answer 16

decrease the reaction time of the muscle action spectrum (eccentric decceleration, isometric stabilization, and concentric acceleration)

Question 17

Plyometric stabilization training

Answer 17

involve little joint motion

Question 18

Plyometric stabilization training is designed to establish

Answer 18

optimal landing mechanics, postural alignment, reactive neuromuscular efficiency

Question 19

Plyometric strength training

Answer 19

involve more dynamic eccentric and concentric movement through full range of motion

Question 20

Plyometric strength training is designed to improve

Answer 20

dynamic joint stabilization, eccentric strength, rate of force production, neuromuscular efficiency

Question 21

plyometric power training designed to improve

Answer 21

further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, optimum force production