Chapter 11 - Plyometric (Reactive) Training Concepts Flashcards Preview

NASM Essentials of Personal Fitness Training > Chapter 11 - Plyometric (Reactive) Training Concepts > Flashcards

Flashcards in Chapter 11 - Plyometric (Reactive) Training Concepts Deck (36):
1

Plyometric Training Movements

Uses explosive movements to develop muscular power

2

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

3

Reactive Training

The reaction stimulus clients encounter during plyometric training, which in this case is the ground

4

Prior to Plyometric Training

Clients must possess adequate core strength, joint stability, ROM, and balance

5

Rate of Force Production

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

6

Speed of Movement

is a function of muscular development and neural control training

7

Reactive NM Control

is a function of muscular development and neural control learning

8

Plyometric (Reactive) Training Definition

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

9

Determinant of Jump Height

Vertical velocity, or how fast they leave the ground

10

Integrated Performance Paradigm

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

11

Three Phases of Plyometric Exercise

-Eccentric or loading phase
-Amortization phase or transition phase
-Concentric or unloading phase

12

The Eccentric Phase

Increases muscle spindle activity by prestretching the muscle before activation

13

Energy and Elasticity

Potential energy is stored in the elastic components of the muscle during the loading phase

14

The Amortization Phase

Involves dynamic stabilization and is the time between the end of the eccentric muscle action and initiation of the concentric contraction

15

Electromechanical Delay

AKA as Amortization Phase, the muscle must switch from overcoming forcer to importing force in the intended direction

16

Prolonged Amortization Phase

Results in less than optimal NM efficiency due to a loss of elastic potential energy

17

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

18

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

19

Adequate Isometric Stabilization Strength

Decreases the time between the eccentric muscle action and concentric contraction

20

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

21

Stretch-Shortening Cycles

Used by all movement patters, require the NM system to react quickly and efficiently after an eccentric action

22

Ultimate Goal of Plyometric Training

Decrease the reaction time of the muscle action spectrum

23

Movement Speed and NS

The body will only move within a range of speed that the NS has been programmed to allow

24

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

25

3 Levels of Plyometric Training

Stabilization, strength, power

26

Plyometric Stabilization Exercise

-Involves little joint motion
-Designed to establish optimal landing mechanics, postural alignment, and reactive NM efficiency

27

Landing Times

Hold lands for 3-5 seconds

28

Sample Plyometric Stabilization Exercises

-Squat jump with stabilization
-box jump with stabilization
-bow jump-down with stabilization
-multiplanar jump with stabilization

29

Plyometric Strength Exercise

Exercises involve more dynamic eccentric and concentric movement through a full ROM

30

Plyometric Strength Exercise Purpose

Intended to improve dynamic joint stabilization, eccentric strength, rate of force production, and NM efficiency of the entire HMS

31

Performing Strength Exercises

Should be performed in a repetitive fashion

32

Sample Plyometric Strength Exercises

-Squat jumps
-tuck jumps
-butt kicks
-power step-ups

33

Plyometric Power Exercise

Involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements

34

Plyometric Power Exercises Purpose

Designed to further improve the rate of force production, eccentric strength, reactive strength, reactive joint stabilization, dynamic NM efficiency, and optimal force production

35

Performing Power Exercises

Should be as fast and explosive as possible

36

Sample Power Exercises

-ice skaters
-SL power step-ups
-Proprioceptive plyometrics