Chapter 11 plyometric training Flashcards
rate of force production
ability of muscles to exert maximal force output in a minimal amount of time
plyometric training
exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action
integrated performance paradigm
to move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically) and then accelerated (concentrically)
amortization phase
in-between period of eccentric and concentric action, where body isometrically stabilizes all the forces built up during the loading phase
eccentric phase is also known as
deceleration or loading phase
muscles are pre-stretched
amortization phase also referred to as
transition phase
shorter = more powerful response
concentric phase is also known as
the unloading phase
pre-requisites for plyometrics
adequate core strength, ability to properly stabilize, joint stability, ROM
benefits of plyometric training
the excitability, sensitivity, and reactivity of the neuromuscular system and increase the rate of force production (power), motor unit recruitment, fi ring frequency (rate coding), and motor unit synchronization. improves neuromuscular
effi ciency and improves the range of speed set by the central nervous system
examples of plyometric strength training
◆ Squat jump
◆ Tuck jump
◆ Butt kick
◆ Power step-up
examples of plyometric stabilization training
Squat jump with stabilization
◆ Box jump-up with stabilization
◆ Box jump-down with stabilization
◆ Multiplanar jump with stabilization
examples of plyometric power exercises
◆ Ice skaters (also known as skater jumps)
◆ Single-leg power step-up
◆ Proprioceptive plyometrics
Reactive training improves neuromuscular efficiency and improves the range of speed set by which of the following systems?
central nervous system
What exercise requires that the knees always stay in line with the toes during the takeoff and landing components?
power step up
