Chapter 11

Question 1

The rate of force production

Answer 1

This is the ability for the muscles to exert the maximal amount of force output in the shortest period of time.

Question 2

Reactive training

Answer 2

This includes plyometrics. These are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency. This makes the client more explosive and powerful

Question 3

Reactive training enhances

Answer 3

Motor unit synchronization, Motor unit recruitment, and Firing frequency.

Question 4

Integrated performance Paradigm

Answer 4

This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.

Question 5

Phase number one

Answer 5

This is also known as the eccentric phase. It is also known as the cocking phase or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.

Question 6

Phase number two

Answer 6

The second phase is also known as amortization. This is where the muscle that contains all of the potential energy is stabilized as he gets ready for the third phase. Overall this stage is quick so that it can create a powerful response.

Question 7

Phase number three

Answer 7

The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released

Question 8

Stabilization phase

Answer 8

These exercises have a 3 to 5-second pause while landing on the ground are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.

Question 9

Strength phase

Answer 9

These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.

Question 10

Power phase

Answer 10

These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest between. Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.

Question 11

Loading phase

Answer 11

The eccentric phase of a reactive exercise

Question 12

What are 2 primary adaptations of reactive training?

Answer 12

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

Question 13

Amortization phase

Answer 13

The phase of a reactive exercise where the body must dynamically stabilize as it transitions from eccentric to concentric muscle action

Question 14

Unloading phase

Answer 14

The concentric phase of a reactive exercise

Question 15

What is the primary function of the loading phase of an eccentric exercise?

Answer 15

Increases muscle spindle activity by prestretching the muscle and storing potential energy before concentrically unloading

Question 16

How many reactive exercises are recommended for clients training in the Stabilization Endurance Phase?

Answer 16

0-2

Question 17

What 3 things does a client need adequate levels of before progressing into reactive training?

Answer 17

Total body strength, core strength, and balance

Question 18

Landing mechanics

Answer 18

The most important aspect of performance technique with reactive exercises that help avoid excessive stress to the kinetic chain

Question 19

What are 3 goals of reactive-stabilization exercises?

Answer 19

Establish optimal landing mechanics, postural alignment, and reactive neuromuscular efficiency

Question 20

How long the amortization phase should be held during reactive-stabilization exercises?

Answer 20

3-5 seconds