Chapter 18 - Plyometric (Reactive) Training Concepts Flashcards
After completing this deck, the fitness professional will be able to explain and summarize the benefits of plyometric training and employ methods to effectively execute, instruct, and cue plyometric exercises.
What happens in the eccentric phase of a plyometric exercise?
- Loading phase
- Muscle spindle activity increases by pre-stretching the muscle before activation
What is the goal of plyometric exercises for a beginner?
Small movements focusing on form and proper landing.
How many hours of rest are recommended between plyometric training sessions?
24 hours
If the client is a beginner or is deconditioned, 48-72 hours is recommended.
What plyometric exercise should be avoided in clients with tight quadricep muscles?
Butt kick
If a client’s quads are tight, the low back will arch to compensate for the poor flexibility. Other plyometric exercises should be programmed until proper flexibility is achieved.
What are the three phases of a plyometric exercise?
- Eccentric Phase
- Amortization Phase
- Concentric Phase
What happens in the amortization phase of a plyometric exercise?
Dynamic stabilization of the joint
The amortization phase is the period in between the eccentric and concentric phases of an exercise; for example, the sticking point of a squat jump in which there is knee and hip flexion.
Before engaging in plyometrics, a client must demonstrate _________.
- Core strength
- Joint stability
- Range of motion
- Balance
Define
Rate of force production
The ability of muscles to exert maximum levels of force in a short amount of time.
What is a progression of a box jump up?
A box jump down
A box jump down requires the body to work with gravity, therefore, increasing the difficulty of landing with proper mechanics and increasing the difficulty of an exercise.
What is another word for plyometric training?
Reactive training
How long should an experienced client hold the landing position of a plyometric exercise?
As short as possible.
Experienced clients that have a firm background in plyometrics should perform exercises in a repetitive fashion.
How long should a beginner client hold the landing position of a plyometric exercise?
3-5 seconds
Define
Plyometric Training
Training that makes muscles generate quick and powerful movements as fast as possible
Why is plyometric training important in injury prevention and performance training?
- Reduces the risk of injury in competitive athletes
- Increases muscle size and power
- Safe for all populations
When landing from a plyometric exercise, the knees should be straight or bent?
Bent
