plyo/saq

Question 1

reactive training

Answer 1

This includes plyometrics. These are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency. This makes the client more explosive and powerful. Reactive training enhances: Motor unit synchronization, Motor unit recruitment, and Firing frequency.

Question 2

reactive training enhances:

Answer 2

Reactive training enhances: Motor unit synchronization, Motor unit recruitment, and Firing frequency.

Question 3

integrated performance paradigm

Answer 3

This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.

Question 4

plyo phase 1

Answer 4

This is also known as the eccentric phase. It is also known as the cocking phase or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.

Question 5

plyo phase 2

Answer 5

The second phase is also known as amortization. This is where the muscle that contains all of the potential energy is stabilized as he gets ready for the third phase. Overall this stage is quick so that it can create a powerful response

Question 6

plyo phase 3

Answer 6

The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released.

Question 7

plyo stabilization exercise

Answer 7

These exercises have a 3 to 5-second pause while landing on the ground are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.

Question 8

plyo strength

Answer 8

These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.

Question 9

plyo power

Answer 9

These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest between. Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.

Question 10

speed

Answer 10

Speed: This is the velocity of a person going straight ahead.
stride length x stride rate

Question 11

quickness

Answer 11

Quickness: This is the ability of a person to react without hesitating.

Question 12

agility

Answer 12

Agility: This demands a high level of neuromuscular efficiency in order to keep one’s center of gravity. Whereas speed focuses on one’s movement in one single plane, agility focuses on multiple planes. Requires constant deceleration and acceleration.

Question 13

backside mechanics

Answer 13

Backside mechanics: This is the correct alignment of the of the rear leg and pelvis while sprinting. It includes a neutral pelvis, hip extension, knee extension, and ankle plantarflexion.

Question 14

front side mechanics

Answer 14

This is the correct alignment of the leading leg and pelvis while sprinting. It includes a neutral pelvis, hip flexion, knee flexion, and ankle dorsiflexion.

Question 15

SAQ stabilization

Answer 15

These exercises consist of many sagittal plane movements. They are done for 1 to 2 sets with 2 to 3 repetitions and a 0 to 60-second rest. Some exercises include cone shuffles and agility ladder drills.

Question 16

SAQ strength

Answer 16

The strength phase includes more frontal plane movements with 3 to 4 sets, 3 to 5 repetitions with a 0 to 60 second rest time. Some exercises include box drill and 5-10-5 T-drill.

Question 17

SAQ power

Answer 17

Power phase: The phase includes all of the planes of motion and includes maximal effort. These are done for 3 to 5 sets, 3 to 5 repetitions and 0 to 90 seconds of rest time. Some exercises include modified box drill and partner mirror drill.