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Plyometric training
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chapter 18
Plyometric (Reactive) Training Concepts
| Term | Definition |
|---|---|
| Plyometric training | Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action. |
| Ground reaction force | Reaction force imparted by the ground on the body when a body segment makes contact with it. |
| Rate of force production | Ability of muscles to exert maximal force output in a minimal amount of time. |
| Plyometric training | Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action. |
| Ground reaction force | Reaction force imparted by the ground on the body when a body segment makes contact with it. |
| Rate of force production | Ability of muscles to exert maximal force output in a minimal amount of time. |
| Integrated performance paradigm | To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically). |
| First phase of the plyometric exercise (The eccentric phase) | (deceleration), which describes the preloading or stretching of the agonist muscle. During the eccentric phase, elastic energy is stored, and muscle spindles are stimulated, which sends signals to the central nervous system |
| Neuromuscular efficiency | The ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion. |
| Which of the following refers to the ability of muscles to exert maximal force output in a minimal amount of time? | Rate of force production |
| TRUE OR FALSE? As a general rule, clients should practice plyometric skills involving dual-foot drills before progressing to single-foot drills. | true |
| When introducing plyometric exercises, especially to new or beginner clients, movements should involve lower amplitude jumps, designed to establish which of the following? | Optimal landing mechanics |
| When performing a squat jump with stabilization exercise, where should the client’s knees be positioned upon landing? | in line with the toes |
| When initially attempting a multiplanar box jump-down with stabilization exercise, the client should be instructed to do which of the following? | Step off and drop from the prescribed height |
| Why is a jump-down exercise considered more advanced than a jump-up exercise? | Jumping down challenges landing mechanics. |
| What exercise equipment should clients always use when performing plyometric training, due to its high-impact nature? | supportive shoes |
| Which of the following does plyometric training help increase? | Motor unit recruitment |
| What is the sufficient recovery time that is generally needed between plyometric exercises during a workout? | 60 to 120 seconds |
| What is the correct order of the phases of plyometric exercise? | Eccentric loading, amortization, concentric unloading |
| Training the eccentric phase of plyometric movements with a new client will help them improve which of the following? | Landing mechanics |
| Which of the following is the most highly progressed plyometric exercise? | Transverse plane box jump-down |
| What are ground reaction forces? | Forces imparted on the body when it contacts the ground after jumping |
| What type of movement happens during the concentric phase of plyometric exercise? | jump |
| What type of muscle contraction occurs between landing and jumping during plyometric training? | isometric |
Created by:
aliya pacheco