Chapter 18 - Plyometric (Reactive) Training Concepts

Question 1

What happens in the eccentric phase of a plyometric exercise?

Answer 1

• Loading phase
• Muscle spindle activity increases by pre-stretching the muscle before activation

Question 2

What is the goal of plyometric exercises for a beginner?

Answer 2

Small movements focusing on form and proper landing.

Question 3

How many hours of rest are recommended between plyometric training sessions?

Answer 3

24 hours

If the client is a beginner or is deconditioned, 48-72 hours is recommended.

Question 4

What plyometric exercise should be avoided in clients with tight quadriceps muscles?

Answer 4

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.

Question 5

What are the three phases of a plyometric exercise?

Answer 5

1. Eccentric Phase
2. Amortization Phase
3. Concentric Phase

Question 6

What happens in the amortization phase of a plyometric exercise?

Answer 6

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.

Question 7

What must a client demonstrate before engaging in plyometrics?

Answer 7

• Core strength
• Joint stability
• Range of motion
• Balance

Question 8

Define:

Rate of force production

Answer 8

The ability of muscles to exert maximum levels of force in a short amount of time.

Question 9

What is a progression of a box jump up?

Answer 9

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.

Question 10

What is another word for plyometric training?

Answer 10

Reactive training

Question 11

How long should an experienced client hold the landing position of a plyometric exercise?

Answer 11

As short as possible.

Experienced clients that have a firm background in plyometrics should perform exercises in a repetitive fashion.

Question 12

How long should a beginner client hold the landing position of a plyometric exercise?

Answer 12

3-5 seconds

Question 13

Define:

Plyometric Training

Answer 13

Training that makes muscles generate quick and powerful movements as fast as possible.

Question 14

Why is plyometric training important in injury prevention and performance training?

Answer 14

• Reduces the risk of injury in competitive athletes
• Increases muscle size and power
• Safe for all populations

Question 15

When landing from a plyometric exercise, the knees should be straight or bent?

Answer 15

Bent