Plyometric Training

Question 1

Rate of Force Production

Answer 1

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

Question 2

Plyometric Training

Answer 2

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

Question 3

Integrated Performance Paradigm

Answer 3

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

Question 4

Three Phases of Plyometric Exercise

Answer 4

eccentric, amortization, concentric

Question 5

Eccentric Phase

Answer 5

first phase, deceleration, loading, yielding, counter movement

Question 6

Amortization Phase

Answer 6

dynamic stabilization, between eccentric and concentric

Question 7

Concentric Phase

Answer 7

unloading phase

Question 8

Plyometric Stabilization Exercises

Answer 8

squat jump with stabilization
box jump with stabilization
box jump down with stabilization
multiplanar jump with stabilization

Question 9

Plyometric Strength Exercises

Answer 9

squat jump
tuck jump
butt kick
power step-up

Question 10

Plyometric Power Exercises

Answer 10

ice skaters
single leg power step up
proprioceptive plyometrics