Chapter 18 Plyometric Training Flashcards
Define plyometric training
Jump or reactive training that uses explosive movement like bounding, jumping or powerful upper body movement that develop muscular power
What does plyometric training help with
Develop control, reaction forces which can project greater velocity or speed of movement
What prior requirements are need to engage in plyometric training
Adequate core strength, joint stability, ROM, and balance
Describe the performance paradigm
Forces must be loaded (eccentrically), stabilizes (isometricly) and then unloaded or accelerated (concentric)
What are the distinct phases of the stretch shortening cycle?
Eccentric/loading, amortization phase/ transition phase & concentric / unloading phase
What aspects of training do plyometric training increase?
Force production and motor recruitment
How should plyometric be progressed?
Simple movement to moderate to advanced movements.
Low intensity to moderate to high intensity.
Who chooses the intensity? When should intensity be lowered
Client can choose their own intensity. But the fitness professional that see improper form and lower intensity in that case
Define plyometric intensity
Amount of stress/effort made by muscles, joints and connective tissue by drills or distance covered
Define plyometric volume
Number of foot contacts, catches or throws
How long in between session to rest?
1 day or at least 48-72 hours for novice individuals
Is it important to teach proper landing mechanics?
Obviously
How long should recover take between reps/ sets?
60-120 second
What should be introduced when starting plyometric exercises to new individuals?
Perform small jumps and hold landing position 3-5 second and correct faulty postures
What is the next progression from holding the landing position, small jumps and correct faulty postures?
Involve jumps with more amplitude and dynamic motion with repetitive tempo
