Chapter 18 Flashcards
(25 cards)
What is plyometric training?
Exercises that enable a muscle to reach maximal force in minimal time through the stretch-shortening cycle.
What is the stretch-shortening cycle (SSC)?
A sequence involving eccentric, amortization, and concentric phases.
What occurs during the eccentric phase?
Muscle lengthens under tension and stores elastic energy.
What is the amortization phase?
The transition period between eccentric and concentric phases.
What happens in the concentric phase?
The stored energy is released and the muscle shortens forcefully.
What is the purpose of plyometric training?
To improve power, explosiveness, and neuromuscular efficiency.
What are lower body plyometric exercises?
Jumps, hops, bounds, and box drills.
What are upper body plyometric exercises?
Medicine ball throws, push-up variations.
How is plyometric intensity defined?
The amount of stress placed on muscles, joints, and connective tissue.
What affects plyometric volume?
The number of foot contacts or throws in a session.
What is the typical recovery time between plyometric sessions?
48–72 hours.
How many plyometric sessions are recommended per week?
2–3 sessions.
What is appropriate rest between sets for power development?
1:5 to 1:10 work-to-rest ratio.
What is the recommended progression model for plyometrics?
Begin with low-intensity drills, increase volume/intensity gradually.
What is the minimum strength prerequisite for plyometrics?
1.5× body weight squat for advanced drills.
Why is proper landing technique important?
To reduce injury risk and improve performance.
What surfaces are best for plyometric training?
Grass, rubber floors, or suspended floors.
Why is age a factor in plyometric training?
Children and older adults need modified intensity and volume.
Can plyometrics be used with resistance training?
Yes, in contrast or complex training protocols.
What is the difference between bounds and hops?
Hops use the same leg; bounds alternate legs.
What is depth jumping?
A high-intensity drill where the athlete drops from a height and jumps immediately.
What is the role of the stretch reflex in plyometrics?
It enhances muscle force production via neural mechanisms.
What is the recommended warm-up before plyometric training?
Dynamic movements that mimic upcoming exercises.
How does plyometric training affect the nervous system?
Improves rate of force development and coordination.
