5.18 Plyometric Training Flashcards Preview

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Flashcards in 5.18 Plyometric Training Deck (13)
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1
Q

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

A

plyometric training (aka reactive training)

2
Q

Reaction force imparted by the ground on the body when a body segment makes contact with it.

A

ground reaction force

3
Q

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

A

rate of force production

4
Q

Loading of a muscle eccentrically to prepare it for a rapid concentric contraction.

A

stretch-shortening cycle

5
Q

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

A

integrated performance paradigm

6
Q

3 phases of plyometric exercise

A
  1. eccentric (deceleration)
  2. amortization (transition phase)
  3. concentric
7
Q

3 stretch variables of eccentric phase

A
  1. magnitude of the stretch
  2. rate of the stretch
  3. duration of the stretch
8
Q

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

A

amortization phase

9
Q

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.

A

neuromuscular efficiency

10
Q

distance covered and the amount of effort or stress applied by the muscles, connective tissue, and joints during plyometric drills

A

plyometric intensity

11
Q

XXXX is expressed as the number of foot contacts, throws, or catches in plyometric training

A

Plyometric volume (ex: An example would be the completion of three sets of five squat jumps, equating to a volume of 15 total squat jumps (3 × 5))

11
Q

XXXX is expressed as the number of foot contacts, throws, or catches in plyometric training

A

Plyometric volume (ex: An example would be the completion of three sets of five squat jumps, equating to a volume of 15 total squat jumps (3 × 5))

12
Q

plyometric training progressions

A
  1. small jumps to learn patterns/landing mechanics, alignment (i.e. squat/box jump with stabilization)
  2. jumps with more amplitude and dynamic motion (i.e. squat jump, tuck jump, butt kick)
  3. explosive powerful movements (i.e. ice skaters, single leg power step up, proprioceptive plyometrics, depth jump)