Chapter 11

Question 1

Rate of force Production

Answer 1

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

Question 2

Plyometric (reactive) Training

Answer 2

Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action

Question 3

Integrated performance paradigm

Answer 3

To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically)

Question 4

What are the 3 phases of Plyometric Exercise?

Answer 4

1. The Eccentric/Loading Phase
2. The Amortization/Transition Phase
3. Concentric/Unloading Phase

Question 5

The Eccentric Phase

Answer 5

“deceleration, loading, yielding, counter movement, or cocking phase”

Increases muscle spindle activity by prestretching the muscle before activation

Question 6

The Amortization Phase

Answer 6

“transition”

Involves dynamic stabilization; the time between the end of the eccentric muscle action (loading) and the initiation of the concentric contraction (unloading).

Question 7

The Concentric Phase

Answer 7

Occurs immediately after the amortization phase & involves a concentric contraction , resulting in enhanced muscular performance

Question 8

Synergist dominance

Answer 8

Synergists compensating for weak prime movers

Question 9

3 Levels of Plyometric Training

Answer 9

1. Stabilization Plyometrics
2. Strength Plyometrics
3. Power Plyometrics

Question 10

Stabilization Plyometrics Training

Answer 10

Do not involve much joint motion; improve landing mechanics, postural alignment, and reactive neuromuscular efficiency; must hold the land for 3-5 seconds and correct posture if necessary

EXERCISES:

• Squat jump *with stabilization
• Box jump-up *
• Box jump-down*
• Multiplanar jump*

Question 11

Strength Plyometrics Training

Answer 11

Involve more movement through full range of motion; requires greater specificity, speed, and neural demand; improve dynamic joint stabilization, the rate of force production, and eccentric neuromuscular efficiency; utilize a repeating (medium) tempo

EXERCISES

• Squat jump
• Tuck jump
• Butt kick
• Power step-up

Question 12

Power Plyometrics Training

Answer 12

Performed as fast & explosively as possible; improve rate of force production, reactive strength, dynamic neuromuscular efficiency, and optimal force production

EXERCISES

• Ice skaters (also known as skater jumps)
• Single-leg power step-up
• Proprioceptive plyometrics

Question 13

What 3 characteristics should a Plyometric Training Program have

Answer 13

1. Specific program guidelines for volume, intensity, frequency, or duration
2. Appropriate exercise selection criteria. Consider age, weight, sex, exercise goals, fitness level, etc.
3. Proper program variables, considering available and appropriate equipment, along with safety considerations

Question 14

During the butt kick exercise, a personal trainer notices a client arching his low back at the height of the jump. Which of muscle group is most likely tight?

Answer 14

Quadriceps

Question 15

What is the purpose of stretch-shortening cycles?

Answer 15

To produce the necessary force to change the direction of an object’s center of mass efficiently