Chapter 11-Plyometric (Reactive) Training Concepts Flashcards
Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction, such as bounding, hopping (single-leg) and jumping (two-leg)
Reactive (plyometric) training
The eccentric phase of a reactive exercise
Loading phase
What are 2 primary adaptations of reactive training?
Increases neuromuscular efficiency, the range of speeds set by the CNS, and the speed at which muscular forces can be generated, improving muscular power and performance
The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action
Amortization phase
The concentric phase of a reactive exercise
Unloading phase
What is the primary function of the loading phase of an eccentric exercise?
Increase muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading
What are 3 stabilization-plyometric exercises?
Squat-Jump with stabilization, box jump-up with stabilization, box jump-down with stabilization
What are 4 strength-reactive exercises?
Squat jump, tuck jump, butt kick, power step-up
What are 3 power-reactive exercises?
Ice skater, single-leg power step-up, proprioceptive plyometrics
How many reactive exercises are recommended for clients training in the stabilization endurance phase?
0-2
What 3 things does a client need adequate levels of before progressing into reactive training?
Total body strength, core strength, and balance
The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain
Landing mechanics
What are 3 goals of reactive-stabilization exercises?
Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency
How long the amortization phase should be held during reactive-stabilization exercises?
3-5 seconds
