Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
8 Cards in this Set
- Front
- Back
Plyometric Training |
Jump or reactive training. Form of exercise that uses explosive movements like bounding, hopping, and jumping to develop muscular power. |
|
Rate of force production |
Ability of muscles to exert maximal force output in a minimal amount of time |
|
3 Phases of Plyometric Exercise |
Eccentric (loading phase) Amortization phase (transition phase) Concentric phase (unloading) |
|
Integrated performance paradigm |
To move with efficiency, forces must be dampened (eccentrically), stabilized (isometrically), and then accelerated (concentrically) |
|
Eccentric Phase |
Deceleration, loading, yielding, or counter movement... cocking phase.
Think : muscle loading = stretching rubber band before shooting it. |
|
Amortization Phase |
Involves dynamic stabilization and is the time between the end of the eccentric muscle action (cocking phase) and the concentric muscle action. |
|
Concentric Phase |
Unloading phase.
Think: releasing rubberband, and shooting it |
|
Levels of plyometric training |
Stabilization (squat jump w stabilization, box jump w stabilization)
Strength (squat jump, tuck jump, butt kick)
Power (ice skaters, single leg power step up) |