Nasm Essenetials Of Personal Fitness Training : Ch 11 :

Front 1

Plyometric training is also known as

Back 1

Jump or reactive training.

Front 2

Plyomerric training is a form of exercise that uses

Back 2

Explosive movements such as abounding, hopping, & jumping to develop muscular power..

Front 3

Plyometric training as a form of training in which the individual reacts to

Back 3

The ground surface in such a way that they develop larger than normal ground forces that can be used to project the body with a greater velocity/speed of movement.

Front 4

Reactive training refers to

Back 4

The reaction stimulus a client encounters during plyometric training, which is the ground in this case.

Front 5

Before performing any plyometric exercises for client must have

Back 5

Core strength, joint stability, ROM, & the ability to balance efficiently.

Front 6

Plyometric training is generally not an appropriate form of training for individuals with

Back 6

Select chronic diseases or other health/functional limitations.

Front 7

Rate of force production

Back 7

The ability of muscles to exert maximal force output in a minimal amount of time.

Front 8

Success in every day activities and sports depends on

Back 8

Speed at which the muscular force is generated.

Front 9

What are the 3 distinct phases involved in plyometric training?

Back 9

1. Eccentric/loading phase

2. Amortization/transition phase

3. Concentric/unloading phase

Front 10

What are other names for the eccentric phase?

Back 10

Loading

Yielding

Counter movement

Cocking

Front 11

The eccentric phase increases

Back 11

Muscle spindle activity by pre-stretching the muscle before activation.

Front 12

During the eccentric phase potential energy is

Back 12

Stored in the elastic components of the muscle.

Hint 12

Stretching a rubberband

Front 13

The integrated performance paradigm

Back 13

Back (Definition)

Front 14

The amortization phase involves

Back 14

Dynamic stabilization

Front 15

The amortization phase is the time between the

Back 15

End of the eccentric muscle action (loading:deceleration) & initiation of the concentric contraction (unloading force/production).

Front 16

The amortization phase is also known as

Back 16

The transition phase

Electromechanical delay

Front 17

Speed of movement & reactive neuromuscular control are a function of

Back 17

Muscular development & neural control.

Hint 17

1. A function of training

2. A function of learning

Front 18

Muscular overload and rapid movements during the execution of training exercises is

Back 18

The key.

Front 19

Plyometric (reactive) training

Back 19

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

Front 20

The cocking/loading phase is described as an ___ muscle action that

Back 20

Eccentric muscle, that dampens slows the downward movement of the body (deceleration).

Front 21

After the clocking loading phase immediately comes

Back 21

An explosive eccentric muscle contraction.

Front 22

The integrated performance paradigm

Back 22

Back (Definition)

Front 23

Vertical velocity

Back 23

How fast you leave the ground.

Front 24

The amortization phase is the time between the

Back 24

End of the eccentric muscle action (loading:deceleration) & initiation of the concentric contraction (unloading force/production).

Front 25

Integrated performance paradigm

Back 25

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

Front 26

During the amortization phase The muscle must

Back 26

Switch from overcoming force to the importing it to the intended direction.

Front 27

A prolonged amortization phase results in

Back 27

Less than optimal NM efficiency from a loss of elastic potential energy.

Front 28

A rapid switch from an eccentric loading phase to a concentric contraction leads to

Back 28

A more powerful response.

Front 29

The concentric phase occurs immediately after the amortization phase,

Back 29

the concentric contraction occurs, resulting in enhanced muscular performance after the eccentric phase of muscle contraction.

Hint 29

Releasing a rubber band after it has been stretched.

Front 30

Plyometric exercises enhance the

Back 30

Excitability, sensitivity, & reactivity of the NMS.

Increases the rate of force production (power).

Increases motor unit recruitment.

Increases firing frequency (rate coding).

Increases motor unit (synchronization).

Hint 30

There are 4 increases

There are 3 enhances

Front 31

Plyometric training can be progressed once

Back 31

Overall strength base,

Proper core strength

Balance stabilization capabilities

Hint 31

There are 3

Front 32

Adequate isometric stabilization strength is developed through

Back 32

Core, balance, and resistance stabilization exercises.

Front 33

Adequate isometric stabilization strength decreases the time between

Back 33

Eccentric muscle action and concentric muscle contraction, resulting in shorter ground contact times.

Front 34

Shorter ground contact times result in decreased

Back 34

Tissue overload & potentially interested in performing plyometric training.

Front 35

Short stretching cycles require what system?

Back 35

NMS to react quickly & efficiently after the eccentric, concentric phases.

Front 36

I’m movement patterns that occurred during functional activities involve a series of

Back 36

Repetitive stretch-shortening cycles (eccentric & concentric contractions)

Front 37

The purpose of stretch shortening cycles is to produce

Back 37

The necessary force to change the direction of an objects center of mass efficiently.

Front 38

Functional movements such as “cutting or changing of direction” require training exercises that emphasize

Back 38

Plyometric training to prepare for functional demands of a specific activity.

Front 39

Plyometric training provides the ability to train

Back 39

Specific movement patterns in a biomechanically correct manner at a more functionally appropriate speech.

Front 40

Plyometric training provides better functional strengthening of the

Back 40

Muscles, tendons, and ligaments to meet the demands of every day activities & sports.

Front 41

What is the ultimate goal of plyometric training?

Back 41

To decrease the reaction time of the muscle action spectrum (eccentric deceleration, isometric stabilization, & concentric acceleration)

Hint 41

Increases speed of movement.

Front 42

The speed of muscular exertion is limited by

Back 42

NM coordination, the body will only move within a range of speed that the NS has been programmed to allow.

Front 43

Plyometric training provides the ability to train

Back 43

Specific movement patterns in a biomechanically correct manner at a more functionally appropriate speech.

Hint 43

Set by the CNS.

Front 44

Plyometric training provides the ability to train

Back 44

Specific movement patterns in a biomechanically correct manner at a more functionally appropriate speech.

Hint 44

Set by the CNS.

Front 45

Plyometric stabilization exercises : box jump-up with stabilization :

Back 45

Back (Definition)

Front 46

Plyometric stabilization exercises : box jump-down with stabilization :

Back 46

Back (Definition)

Front 47

Plyometric stabilization exercises : Multiplantar jump with stabilization stabilization (broad jump) :

Back 47

Back (Definition)

Front 48

And plyometric strength training, exercises involve more

Back 48

Dynamic eccentric and concentric movement through full ROM.

Hint 48

Specificity, speed, & neural demand may be progressed.

Front 49

Plyometric-strength exercises are intended to prove what of the entire HMS?

Back 49

Dynamic joint stabilization

Eccentric strength

Rate of force production

NM efficiency

Hint 49

There are 4

Front 50

Plyometric strength exercises are performed in a

Back 50

Repetitive fashion (spending a relatively short amount of time on the ground before repeating the drill)

Front 51

Plyometric-strength exercises include the following :

Back 51

Squat jump

Tuck jump

Butt kick

Power step-up

Front 52

Program design parameters for reactive training

Back 52

Back (Definition)

Front 53

Plyometric stabilization exercises : Squat jump stabilization :

Back 53

Back (Definition)

Front 54

Plyometric stabilization exercises : box jump-up with stabilization :

Back 54

Back (Definition)

Front 55

Plyometric stabilization exercises : box jump-down with stabilization :

Back 55

Back (Definition)

Front 56

Plyometric stabilization exercises : Multiplantar jump with stabilization stabilization (broad jump) :

Back 56

Back (Definition)

Front 57

In plyometric-power training, exercises involve the entire ___ spectrum & ___ spectrum used during ___, ___ movements.

Back 57

Muscle action spectrum

Contraction velocity spectrum

Functional

Integrated

Front 58

Plyometric-power exercises are designed to further improve the

Back 58

Rate of force production

Eccentric strength

Reactive strength

Reactive joint stabilization

Dynamic NM efficiency

Optimal force production

Hint 58

There are 6

Front 59

Plyometric power exercises are performed as

Back 59

Fast & explosively as possible.

Front 60

Plyometric power exercises include the following :

Back 60

Ice skaters (skater jumps)

Single-leg power step-up

Proprioceptive plyometrics

Front 61

Plyometric-strength exercises : squat jump :

Back 61

Back (Definition)

Front 62

Plyometric-strength exercises : tuck jump :

Back 62

Back (Definition)

Front 63

Plyometric-strength exercises : butt kick (jump) :

Back 63

Back (Definition)

Front 64

Plyometric-strength exercises : power step-up :

Back 64

Back (Definition)

Front 65

If a client is in the strength level of training (phases 2, 3, & 4), select

Back 65

Plyometric-strength training

Front 66

Plyometrics training should only be performed by individuals wearing ___ & on a proper training ___.

Back 66

Proper shoes,

Training surface such as a Grassfield, basketball court, or Tartan track.

Front 67

If a client is in the power level of training (phase 5), select

Back 67

Plyometric-power training

Front 68

Plyometric training program design : (OPT level, phase(s), exercise, number of exercises, sets, reps, tempo, rest)

Back 68

Back (Definition)

Front 69

Plyometric-power exercises : Ice skaters (skater jumps) :

Back 69

Back (Definition)

Front 70

Plyometric-power exercises : Single-leg power step-ups :

Back 70

Back (Definition)

Front 71

Plyometric-power exercises : proprioceptive plyometrics : Single or two legged hops (diagonal, side-to-side, front-to-back)

Back 71

Back (Definition)

Front 72

When an individual lands during plyometricstabilization exercises they should hold

Back 72

The landing position (or stabilize) for 3-5 secs.

Front 73

When an individual lands during plyometric-stabilization exercises this gives them a chance to

Back 73

Make any adjustments necessary to correct Faulty posture before repeating the exercise.

Front 74

Exercises in the plyometric stabilization level include the following :

Back 74

Squat jump with stabilization

Box jump-down will stabilization

Box jump-up with stabilization

Multiplantar jump with stabilization

Front 75

Plyometric training program design : (OPT level, phase(s), exercise, number of exercises, sets, reps, tempo, rest)

Back 75

Back (Definition)

Front 76

Filling the template

Back 76

Back (Definition)