Plyometric (Reactive) Training Concepts Flashcards
What is plyometric (reactive) training?
Exercises that generate quick , powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
What is rate of force production?
Ability of muscles to exert maximal force output in a minimal amount of time.
What is a integrated performance paradigm?
To move with efficiency, forces must be dampened ( eccentrically stabilized ( isometrically) and then accelerated(concentrically)
When doing plyometric training clients must posses what?
Adequate core strength,joint stability, and range of motion and have the ability to balance effectively before performing any plyometric exercises.
What are the tree stage of plyometric exercise?
Eccentric (loading phase
Amortization phase(transition phase)
Concentric (unloading phase)
What does the eccentric phase include?
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.
What is the purpose of the amortization phase and how can it affect the other phases?
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.
What is the concentric phase purpose and how does it work?
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).
What does the plyometric training increase and how can it be achieved?
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.
What is the purpose of plyometric training?
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.
What has plyometric training benefited?
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.
When can a client move to plyometric training?
Has proper levels of total body strength,core strength, and balance.
Should be wearing supportive shoes
Grad Field , basketball court or tartan track.
What do you do in plyometric stabilization exercises and how does it improve?
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)
What are plyometric stabilization exercises?
Squat jump with stabilization
Box jump up with stabilization
Box jump down with stabilization
Multiplaner jump with stabilization
What does plyometric strength improve and how do you do the exercises?
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.
What is the main purpose of plyometric strength training?
Intend to improve dynamic joint stabilization, eccentric strength, rate of force production and neuromuscular efficiency of entire movement system
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