Chapter 11 - Plyometric Training Concepts Flashcards Preview

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Flashcards in Chapter 11 - Plyometric Training Concepts Deck (21):
1

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

Rate of Force Production

2

Exercises that generate quick, powerful movments involving an explosive concentric muscle contraction prededed by an eccentric muscle action.

Plyometric Training

3

To move with efficiency, forces must be dampened (eccenrically), stabilized (iso-metrically), and then accelerated (concentrically) **

Integrated performance paradigm

4

Also known as the decceleration, loading, yielding, counter movement, or cocking phase, this phase increases muscle spinle activity by prestretching the muscle before activation. Potential energy is stored in the elastic components of the muscle much like stretching a rubber band.

The Eccentric Phase

5

Sometimes referred to as the transition phase, is also referred to as the electromechanical delay between the other two contractions during which the muscle must switch from overcoming force to imparting force in the intended direction.

Amoritization Phase

6

prolonging this phase results in less than optimal neuromuscular efficiency from a loss of elastic potential energy

The amoritization phase

7

know as the unloading phase occurs immediately after the amortization phase and involves a concentric contraction. releasing the rubber band after it was stretched.

the concentric phase

8

squat jump with stabilization

plyometric stabilization

9

box jump-up with stabilization

plyometric stabilization

10

box jump down with stabilization

plyometric stabilization

11

multiplanar jump with stabilization

plyometric stabilization

12

squat jump

plyometric strength exercises

13

tuck jump

plyometric strength exercises

14

Butt kick

plyometric strength exercises

15

Power step up

plyometric strength exercises

16

ice skaters

plyometric power exercises

17

single leg power step up

plyometric power

18

proprioception plyometrics

plyometric power

19

Plyo stabilization: # of exercises, sets, reps, tempo, rest

0-2 exercises, 1-3 sets, 5-8 reps, controlled tempo (hold stabilization position for 3-5 seconds), 0-90s rest

20

Plyo strength: # of exercises, sets, reps, tempo, rest

0-4 exercises, 2-3 sets, 8-10 reps, medium tempo (repeating), 0-60s rest

21

Plyo Power: # of exercises, sets, reps, tempo, rest

0-2 exercises, 2-3 sets, 8-12 reps, as fast as possible, 0-60s rest