Chapter 11 - Plyometric (Reactive) Training Concepts Flashcards
Plyometric Training Movements
Uses explosive movements to develop muscular power
Plyometric Training
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 of speed
Reactive Training
The reaction stimulus clients encounter during plyometric training, which in this case is the ground
Prior to Plyometric Training
Clients must possess adequate core strength, joint stability, ROM, and balance
Rate of Force Production
Ability of muscles to exert maximal force output in a minimal amount of time
Speed of Movement
is a function of muscular development and neural control training
Reactive NM Control
is a function of muscular development and neural control learning
Plyometric (Reactive) Training Definition
Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
Determinant of Jump Height
Vertical velocity, or how fast they leave the ground
Integrated Performance Paradigm
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)
Three Phases of Plyometric Exercise
- Eccentric or loading phase
- Amortization phase or transition phase
- Concentric or unloading phase
The Eccentric Phase
Increases muscle spindle activity by prestretching the muscle before activation
Energy and Elasticity
Potential energy is stored in the elastic components of the muscle during the loading phase
The Amortization Phase
Involves dynamic stabilization and is the time between the end of the eccentric muscle action and initiation of the concentric contraction
Electromechanical Delay
AKA as Amortization Phase, the muscle must switch from overcoming forcer to importing force in the intended direction
Prolonged Amortization Phase
Results in less than optimal NM efficiency due to a loss of elastic potential energy
The Concentric Phase
Unloading phase, occurs immediately after the amortization phase and involves a concentric contraction, resulting in enhance muscular performance after the eccentric phase of muscle contraction
Importance of Plyometric Training
Enhances the excitability, sensitivity, and reactivity of the NM system and increases the power, motor unit recruitment, firing frequency, and motor unit synchronization
Adequate Isometric Stabilization Strength
Decreases the time between the eccentric muscle action and concentric contraction
Components of Plyometric Exercise
Uses the stimulation of the body’s proprioceptive mechanism and elastic properties to generate maximal force output in minimal amount of time
Stretch-Shortening Cycles
Used by all movement patters, require the NM system to react quickly and efficiently after an eccentric action
Ultimate Goal of Plyometric Training
Decrease the reaction time of the muscle action spectrum
Movement Speed and NS
The body will only move within a range of speed that the NS has been programmed to allow
Plyometric Training Program Design
Systematic Progression
-Clients also must exhibit proper levels of total body strength, core strength, and balance before progressing into plyometric training
