Plyometric (Reactive) Training Concepts Flashcards

You may prefer our related Brainscape-certified flashcards:
1
Q

What is plyometric (reactive) training?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is rate of force production?

A

Ability of muscles to exert maximal force output in a minimal amount of time.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is a integrated performance paradigm?

A

To move with efficiency, forces must be dampened ( eccentrically stabilized ( isometrically) and then accelerated(concentrically)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

When doing plyometric training clients must posses what?

A

Adequate core strength,joint stability, and range of motion and have the ability to balance effectively before performing any plyometric exercises.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are the tree stage of plyometric exercise?

A

Eccentric (loading phase
Amortization phase(transition phase)
Concentric (unloading phase)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What does the eccentric phase include?

A

Deceleration
Loading phase(lowering)muscles are prestretched before jumping ex squat quadriceps are stretching.
Yielding
Counter movement

Increases muscle spindle activity by prestretching the muscle before activation. Potential energy is stored in elastic components of the muscle during loading phase much like stretching a rubber band.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

What is the purpose of the amortization phase and how can it affect the other phases?

A

Transition phase,short as possible = more powerful response. Use some of the elastic energy from eccentric phase.

The dynamic stabilization and is the time between the end of the eccentric muscle action( loading or deceleration phase) also know as the transition phase, the electromechanical delay between the eccentric and concentric contraction during which the muscle must switch from overcoming force to imparting force. If it lasts longer there is less likely to have neuromuscular efficiency and loss of elastic potential energy.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What is the concentric phase purpose and how does it work?

A
Unloading phase(jumping)
Happens immediately after amortization phase. Ex: Release the rubber band after it is stretched. Or with box jumps when they are in the air. 

Concentric phase is the unloading phase happens right after the amortization phase involves concentric contraction resulting in enhanced muscular performance after the eccentric phase of muscle contraction ( like releasing a rubber band after its stretched).

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What does the plyometric training increase and how can it be achieved?

A
Excitability 
Sensitivity 
Reactivity of the neuromuscular system 
Increase force production (power)
Motor unit recruitment 
Firing frequency (rate coding)
Motor unit synchronization. 

The progression of the client can only attain opportunities for this training unless they have overall strength base,proper core strength, and balance stabilization capabilities. Adequate isometric stabilization strength ( development through core,balance,and resistance stabilization exercises) because of the client didn’t follow they would result in injury, due to lack of time between phases resulting in shorter ground contact with decreased tissue overload.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What is the purpose of plyometric training?

A

To decrease the reaction time of the muscle action spectrum (eccentric deceleration,isometric stabilization,and concentric acceleration) which results in increased speed of movement in the individual. The training acts as a well as it is programmed to know.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What has plyometric training benefited?

A

Six weeks has improved adductor and adductors coactivation ( bowlegged and valgus knee(knocked knees)
Enhanced dynamic knee stability during eccentric deceleration phase of landing, which is the main cause of ACL injuries in females.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

When can a client move to plyometric training?

A

Has proper levels of total body strength,core strength, and balance.
Should be wearing supportive shoes
Grad Field , basketball court or tartan track.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What do you do in plyometric stabilization exercises and how does it improve?

A

When landing allow 3-5 seconds hold. This allows to correct faulty postures.
Reasons:
• optimize landing mechanics
•improve postural alignment
• enhance coordination
-Modified squat jump for an older client by standing up straight then moving into a half squat quickly. The speed they drop into is the quality of there fitness. Then to improve we would increase the speed until they can do a full squat or jump.

Maintain Little joint motion
Follow optimal landing mechanics, keep postural alignment
Use Reactive efficiency (coordination during dynamic movement)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What are plyometric stabilization exercises?

A

Squat jump with stabilization
Box jump up with stabilization
Box jump down with stabilization
Multiplaner jump with stabilization

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What does plyometric strength improve and how do you do the exercises?

A

Performed in repetitive fashion with short amount of time on the ground before repeating drill.

More dynamic eccentric,concentric movement then stabilization through full range of motion.
Progressed specificity of speed and neural demand.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is the main purpose of plyometric strength training?

A

Intend to improve dynamic joint stabilization, eccentric strength, rate of force production and neuromuscular efficiency of entire movement system
.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are plyometric strength training exercises?

A

Squat jump
Tuck jump
Butt kick
Power step-up

18
Q

What does plyometric power improve and how do you do the exercises?

A

Perform as fast as possible
Need very good technique first because they put a great demand on the body. Muscles bones ligaments and tendons.

To further improve rate of force production, eccentric strength, reactive strength
Reactive joint stabilization
Dynamic neuromuscular efficiency
Optimal force production

Involve entire muscle action spectrum and concentric velocity spectrum used during integrated, functional movements.

19
Q

What are plyometric power training exercises?

A

Ice skaters( also known as skater jumps)
Single -leg power step up
Proprioceptive plyometrics

20
Q

Plyometric training program design of stabilization level 1 of opt model number of exercises?

A

0-2 of client is unable o perform appropriately then modify based on reactive training on phase 275 , figure 11.2

21
Q

Reactive training modifications and progressions?

A

Range of motion:
Full
Partial

Speed of motion,duration,frequency amplitude of movement

Progression:
Easy to hard 
Simple to complex 
Known to unknown 
Stable to unstable 
Body weight to loaded
Activity specific
22
Q

Reactive implements& surfaces?

A

Tape
Cones
Boxes

Surface :
Grass 
Basketball court 
Tartan track
Rubber track
23
Q

Plyometric training program design of stabilization level 1 of opt model number of sets?

A

1-3

24
Q

Plyometric training program design of stabilization level 1 of opt model number of reps ?

A

5-8

25
Q

Plyometric training program design of stabilization level 1 of opt model tempo?

A

Controlled (hold stabilization position for 3-5 seconds)

26
Q

Plyometric training program design of stabilization level 1 of opt model Rest time?

A

0-90 seconds

27
Q

Plyometric training program design of strength level 2,3,4 of opt model number of exercises?

A

0-4 depends on goal if it is Hypertrophy or maximal not needed.

28
Q

Plyometric training program design of strength level 2,3,4 of opt model number of sets?

A

2-3

29
Q

Plyometric training program design of strength level 2,3,4 of opt model number of reps?

A

8-10

30
Q

Plyometric training program design of strength level 2,3,4 of opt model tempo?

A

Medium repeating

31
Q

Plyometric training program design of strength level 2,3,4 of opt model Rest time?

A

0-60 seconds

32
Q

Plyometric training program design of power level 5 of opt model number of exercises?

A

0-2 of client is doing resistance training it is not necessary.

33
Q

Plyometric training program design of power level 5 of opt model number of sets?

A

2-3

34
Q

Plyometric training program design of power level 5 of opt model number of reps?

A

8-12

35
Q

Plyometric training program design of power level 5 of opt model tempo?

A

As fast as possible

36
Q

Plyometric training program design of power level 5 of opt model Rest time?

A

0-60 seconds

37
Q

What is the purpose of the plyometric phase?

A

Vital for functional activities

And teaches our bodies to produce maximum force in a minimum amount of time.( rate of force production)

38
Q

Pre requisites for plyometrics?

A

Adequate core strength

Ability to properly stabilize

39
Q

Ultimate goal of plyometric training?

A

Improve a client rate of force production.

40
Q

How to improve landing for plyometric training?

A

Box jump up is better then box jump down and puts less stress on joints and requires mire eccentric strength.