Plyometric training

Question 1

Rate of force production (define)

Answer 1

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

Question 2

Plyometric (reactive) training (define)

Answer 2

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

Question 3

Describe “integrated performance paradigm”

Answer 3

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

Question 4

3 phases of plyometric exercise

Answer 4

1. Eccentric; 2. Amortization; 3. Concentric

Question 5

Define Eccentric Phase of plyometric training

Answer 5

1st phase = decelleration/loading/yielding/countermovment/cocking phase; Increases muscle spindle activity ; potential energy is stored in elastic components of muscle tissue

Question 6

Define Amortization Phase of plyometric training

Answer 6

involves dynamic stabilization, AKA transition phase = electromechanical delay b/w ecc, and conc. contractions during which the muscle must swithch from overcoming force to imparting force.

Question 7

Impact of timing on Amortization Phase

Answer 7

delay results in less than optimal neuromuscular efficiency from loss of elastic potential; rapid switch leads to a more powerful response.

Question 8

Define Concentric Phase of plyometric training

Answer 8

“unloading phase”: involves concentric contraxn, resulting in enhance muscular performance after ecc. phase

Question 9

Plyometric program design parameters

Answer 9

Safe: supportive shoes; proper surface; supervision

Progressive: easy>hard, stable>unstable; body>loaded, etc.

Variables: plane of motion, range of motion, resistance, implements, muscle action, speed, duration, frequency amplitude

Question 10

Features of plyometric stabilization training

Answer 10

little joint motion; establish optimal landing mechanics, postural alignment and reactive neuromuscular efficiency (coordination); should hald landing positions for 3-5 sec to make postural andjustments.

Question 11

4 Plyometric Stabilization exercises

Answer 11

1. Squat jump with stabilization; 2. Box jump-up with stabiliation; 3. box jump-down with stabilization; 4. Multiplanar jump with stabilization (p276+)

Question 12

Features of plyometric strength training

Answer 12

involve more dynamic ecc. and conc. movement through a FROM; can progress specificity/speed/neural demand at this phase; intended to improve dynamic jt stabilizn, eccentric strength, rate of force pordxn, and neuromuscular efficiency; performed in repetitive fashion

Question 13

4 Plyometric Strength exercises

Answer 13

1. Squat jump; 2. Tuck jump; 3. Butt kick; 4. Power step up (p282)

Question 14

Features of plyometric power training

Answer 14

involve entire muscle spectrum used during functional movements; designed to further improve rate of fuorce production, ecc strength, reactive strength, reactive jt stabilizn, dyn neuromusc efficiency, and optimal force proxn; performed as fast and explosively as possible

Question 15

3 Plyometric Power exercises

Answer 15

1. Ice skaters; 2. single leg power step up; 3. Proprioceptive plyometrics (hopping/jumping over lines/cones/hurdles)

Question 16

Plyometric Program Design

Answer 16