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NASM-CPT > Chapter 11: Plyometric (Reactive) Training Concepts > Flashcards

Chapter 11: Plyometric (Reactive) Training Concepts Flashcards

1
Q

rate of force production

A

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

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2
Q

plyometric exercises

A

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

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3
Q

integrated performance paradigm

A

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

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4
Q

what is plyometric training also known as?

A

jump or reactive training

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5
Q

plyometric (reactive) training

A

a form of training in which the individual reacts to the ground surface in such a way that they develop larger than normal ground forces that can then be used to project the body with a greater velocity or speed of movement

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6
Q

what is the reaction stimulus in plyometric training?

A

the ground

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7
Q

what must individuals have before performing any plyometric exercise?

A

adequate core and total body strength, joint stability (balance), and range of motion

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8
Q

who is plyometric training generally not appropriate for?

A

individuals with selected chronic diseases or other health or functional limitations

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9
Q

speed of movement and reactive neuromuscular control are a function of what?

A

muscular development and neural control

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10
Q

is speed of movement a function of training or learning?

A

training

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11
Q

is reactive neuromuscular control a function of training or learning?

A

learning

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12
Q

3 distinct phases in plyometric training

A
  1. eccentric or loading phase
  2. amortization or transition phase
  3. concentric
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13
Q

other names for the eccentric phase

A

deceleration, loading, yielding, counter movement, or cocking phase

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14
Q

true or false: the eccentric phase decreases muscle spindle activity

A

FALSE

-the eccentric phase increases muscle spindle activity by prestretching the muscle before activation

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15
Q

where is potential energy stored during the eccentric phase?

A

the elastic components of the muscle

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16
Q

what is the first stage of a plyometric movement classified as?

A

the eccentric phase

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17
Q

amortization phase

A

the time between the end of the eccentric muscle action and the initiation of the concentric contraction

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18
Q

what does the amortization phase involve?

A

dynamic stabilization?

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19
Q

what is the the amortization phase also referred to as?

A
  • the transition phase
  • the electromechanical delay between the eccentric and concentric contraction during which the muscle must switch from overcoming force to imparting force in the intended direction
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20
Q

what does a prolonged amortization phase result in?

A

less than optimal neuromuscular efficiency from a loss of elastic potential energy

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21
Q

what does a rapid switch from an eccentric loading phase to a concentric contraction contraction lead to?

A

a more powerful response?

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22
Q

what occurs immediately after the amortization phase?

A

the concentric (unloading) phase

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23
Q

what does the concentric phase result in?

A

enhanced muscular performance after the eccentric phase of muscle contraction

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24
Q

benefits of plyometric exercises

A
  • enhance the excitability, sensitivity, and reactivity of the neuromuscular system
  • increase the rate of force production (power), motor unit recruitment, firing frequency (rate coding), and motor unit synchronization
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25
Q

true or false: adequate isometric stabilization strength increases the time between eccentric muscle action and concentric contraction

A

FALSE
-adequate isometric stabilization strength decreases the the time between the eccentric muscle action and concentric contraction

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26
Q

what does adequate isometric stabilization strength result in?

A

shorter ground contact times, which result in decreased tissue overload and potential injury when performing plyometric training

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27
Q

what do plyometric exercises use to generate maximal force output in the minimal amount of time?

A

the stimulation of the body’s proprioceptive mechanism and elastic properties

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28
Q

what do all movement patterns that occur during functional activities involve?

A

a series of repetitive stretch-shortening cycles (eccentric and concentric contractions)

29
Q

what do stretch-shortening cycles require the neuromuscular system to do?

A
  • react quickly and efficiently after an eccentric muscle action to produce a concentric contraction and impart the necessary force (or acceleration) in the appropriate direciton
  • the purpose of this activity is to produce the necessary force to change the direction of an object’s center of mass efficiently
30
Q

what do functional movements such as “cutting or change-of-direction” require?

A

training exercises that emphasize plyometric training to prepare each client for the functional demands of a specific activity

31
Q

what does plyometric training provide?

A
  • the ability to train specific movement patterns in a biomechanically correct manner at a more functionally appropriate speed
  • this provides better functional strengthening of the muscles, tendons, and ligaments to meet the demands of everyday activities and sports
32
Q

what is the ultimate goal of plyometric training?

A
  • to decrease the reaction time of the muscle action spectrum (eccentric deceleration, isometric stabilization, and concentric acceleration)
  • this is also what results in increase speed of movement in the individual
33
Q

what is the speed of muscular exertion limited by?

A
  • neuromuscular coordination

- this means that the body will only move within the range of speed that the nervous system has been programmed to allow

34
Q

what does plyometric training improve?

A
  • neuromuscular efficiency

- the range of speed set by the central nervous system

35
Q

what does optimal reactive performance of any activity depend on?

A

the speed at which muscular forces can be generated

36
Q

how is plyometric training often perceived?

A
  • too dangerous

- potentially increasing the risk of injury

37
Q

plyometric training has a ___ that allows a client to begin with less demanding exercises and progress to more demanding exercises as he or she adapts

A

systematic progression sequence

38
Q

what happens if too-advanced exercises are assigned to a client?

A
  • he or she will not have the ability to perform them correctly and will compensate
  • this leads to synergistic dominance (synergists compensating for weak prime movers) and faulty movement patterns
39
Q

a plyometric training program must be what?

A

systematic and progressive

40
Q

plyometric training should only be performed by individuals wearing what?

A

supportive shoes?

41
Q

plyometric training should only be performed on what/

A

a proper training surface such as a grass field, basketball court, or tartan track

42
Q

plyometric training parameters - exercise selection

A
  • safe
  • done with supportive shoes
  • performed on a proper training surface
  • performed with proper supervision
  • progressive
43
Q

plyometric training parameters - variables

A
  • plane of motion
  • range of motion
  • type of resistance
  • type of implements
  • muscle action
  • speed of motion
  • duration
  • frequency
  • amplitude of movement
44
Q

what do plyometric-stabilization training exercises involve?

A

little joint motion

45
Q

what are plyometric-stabilization exercises designed to do?

A

establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency (coordination during dynamic movement)

46
Q

when an individual lands during a plyometric-stabilization exercise, how long should they gold the landing position (or stabilize) for?

A

3 to 5 seconds

47
Q

plyometric-stabilization exercise examples

A
  • squat jump with stabilization
  • box jump-up with stabilization
  • box jump-down with stabilization
  • multiplanar jump with stabilization
48
Q

squat jump with stabilization technique

A
  • make sure knees stay in line with toes, both before jumping and on landing
  • do not allow feet to excessively turn outward or knees to cave inward
  • keep the knees behind the toes at both takeoff and landing, which can be observed from the side view
49
Q

box jump-up with stabilization safety

A

adjust the height of the box to be consistent with the physical capabilities of the individual performing the exercise

50
Q

box jump-down technique

A
  • attempt to make sure the client steps off and drops from the prescribed height when initially attempting this exercise
  • jumping from the box presents different variables and levels of load or intensity of the exercise and can be used as a progression
  • make sure the individual lands softly and quietly on the ground to ensure proper force transmission through the tissues of the body
  • do not let the client “stick” the landing with the legs straight
51
Q

what do plyometric-strength training exercises involve?

A

more dynamic eccentric and concentric movement through a full range of motion

52
Q

what do plyometric-strength exercises improve?

A

dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency of the entire human movement system

53
Q

what kind of fashion are plyometric-strength exercises performed in?

A

a repetitive fashion (spending a relatively short amount of time on the ground before repeating the drill)

54
Q

plyometric-strength exercise examples

A
  • squat jump
  • tuck jump
  • butt kick
  • power step-up
55
Q

squat jump technique

A
  • make sure to land with the ankles, knees, and hips flexed and pointed straight ahead, which becomes the takeoff position as well
  • this will ensure optimal joint mechanics and muscle recruitment
  • perform this exercise with a repetitive (medium) tempo
56
Q

butt kick safety

A
  • it is important that an individual has ample amounts of flexibility of the quadriceps to ensure proper execution
  • tight quadriceps may cause an individual to arch the lower back when bringing the heels toward the gluteal muscles
57
Q

power step-up technique

A

-make sure the knees always stay in line with the toes throughout the jumping phases of takeoff and landing

58
Q

what do plyometric-power exercises involve?

A

the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements

59
Q

what do plyometric-power exercises improve?

A

the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic neuromuscular efficiency, and optimal force production

60
Q

how are plyometric-power exercises performed?

A

as fast and explosively as possible

61
Q

plyometric-power exercise examples

A
  • ice skaters (skater jumps)
  • single-leg power step-up
  • proprioceptive plyometrics
62
Q

ice skaters technique

A

-one can start by hopping side-to-side from one foot to the other as fast as possible, and then progress by adding a reach with the opposite hand to make it more integrated (skating action)

63
Q

single-leg power step-up technique

A
  • client must be made aware that one foot will land on the box while the other will continue to the ground so that the legs will be offset during the landing phase
  • therefore, he or she must be mentally prepared to absorb the landing in this unique position
64
Q

proprioceptive plyometrics technique

A

-if cones or hurdles are not available, you can also place tape on the floor in the form of an X and perform the exercise by jumping in different quadrants

65
Q

what is a plyometric training program designed to do?

A
  • enhance neuromuscular efficiency
  • increase rate of force production
  • improve functional eccentric strength
66
Q

what characteristics should a plyometric training program have?

A
  • specific program guidelines for volume, intensity, frequency, or duration
  • appropriate exercise selection criteria (consider age, weight, sex, exercise goals, fitness level, etc.)
  • proper program variables, considering available and appropriate equipment, along with safety considerations
67
Q

plyometric stabilization - acute variables

A
  • number of exercises: 0-2
  • sets: 1-3
  • reps: 5-8
  • tempo: controlled (hold stabilization position for 3-5 seconds)
  • rest: 0-90s
68
Q

plyometric strength - acute variables

A
  • number of exercises: 0-4
  • sets: 2-3
  • reps: 8-19
  • tempo: medium (repeating)
  • rest: 0-60s
69
Q

plyometric power - acute variables

A
  • number of exercises: 0-2
  • sets: 2-3
  • reps: 8-12
  • tempo: as fast as possible
  • rest: 0-60s

NASM-CPT (21 decks)

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