NASM 4th Edition: Chapter 11- Plyometric Training-(All Key Points,Games, Etc.)

17 terms by carolinagirl2heart 

Ready to study?
Start with Flashcards

Create a new folder

Advertisement Upgrade to remove ads

combination of everything for Chapter 11. Use for quick last minute studt

Reactive Training

Exercises that use quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.

Integrated Performance Paradigm

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

Rate of force production

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

Program design parameters for reactive training: Figure 11.2

Exercise Selection:

*Done with supportive shoes

*Performed on a proper training surface
1. grass field
2. basketball court
3. tartan track service
4. rubber track service

*Performed with proper supervision

1. easy to hard
2. simple to complex
3. known to unknown
4. stable to unstable
5. body weight to loaded
6. activity-specific

Program design parameters for reactive training: Figure 11.2


*Plane of motion
1. sagittal
2. frontal
3. transverse

*Range of Motion
1. full
2. partial

*Type of Resistance
1. medicine ball
2. power ball

*Type of implements
1. tape
2. cones
3. boxes

*Muscle action
1. eccentric
2. isometric
3. concentric

*Speed of motion
*Amplitude of movement

The Importance of Reactive Training

*Accomplished through the use of plyometric exercise and defines the stretch-shortening cycle of the integrated performance paradigm which states that to move with precision, forces must be reduced (eccentrically), stabilized (isometrically), and then produced (concentrically).
*These training exercises are a progression that can be incorporated once a client has achieved proper core and balance stabilization capabilities.
*The ultimate goal is to increase the reaction time of the muscle action spectrum (eccentric deceleration, isometric stabilization, and concentric acceleration). This is also known as rate of force production.


1. Exercises involve little joint motion.
2. Designed to establish optimum land mechanics, postural alignment, and reactive neuromuscular efficiency.

*Squat jump w/stabilization
*Box jump-up w/stabilization
*Box jump-down w/stabilization
*Multiplanar jump w/stabilization


1. Exercises involve more dynamic eccentric and concentric movement through full range of motion.
2. They are performed in a repetitive fashion, (spending a short amount of time on the ground).

*Squat Jump
*Tuck Jump
*Butt Kick
*Power Step-Up


1. Exercises involve the entire muscle action spectrum and contraction-velocity spectrum used during integrated, functional movements.
2. These exercises are performed as fast and as explosively as possible.

*Ice Skater
*Single-Leg Power Step-Up
*Proprioceptive Plyometrics: Cones and Hurdles

Plyometric Exercise Category

Leave blank

Plyometric (Reactive)-Stabilization Exercises

1. Squat jump with stabilization
2. Box jump-up with stabilization
3. Box jump-down with stabilization
4. Multiplanar jump with stabilization

Plyometric (Reactive)-Strength Exercises

1. Squat Jump
2. Tuck jump
3. Butt kick
4. Power step-up

Plyometric (Reactive)- Power Exercises

1. Ice-Skater
2. Single-leg power step-up
3. Proprioceptive plyometrics: cones and hurdles

Table 11.1 Plyometric Training Program Design

leave balank

OPT Level: Stabilization

Phase: 1
Exercise: Plyometric- Stablization
# of Exercises: 0-2*
Sets: 1-3
Reps: 5-8
Tempo: Controlled (hold stablization) position 3-5 secs
Rest: 0-90 seconds

OPT Level: Strength

Phase: 2-3-4
Exercise: Plyometric- Strength
# of Exercises: 0-4
Sets: 2-3
Reps: 8-10
Tempo: Medium (repeating)
Rest: 0-60

OPT Level: Power

Phase: 5
Exercise: Plyometric- Power
# of Exercises: 0-2
Sets: 2-3
Reps: 8-12
Tempo: as fast as possible
Rest: 0-60

Please allow access to your computer’s microphone to use Voice Recording.

Having trouble? Click here for help.

We can’t access your microphone!

Click the icon above to update your browser permissions above and try again


Reload the page to try again!


Press Cmd-0 to reset your zoom

Press Ctrl-0 to reset your zoom

It looks like your browser might be zoomed in or out. Your browser needs to be zoomed to a normal size to record audio.

Please upgrade Flash or install Chrome
to use Voice Recording.

For more help, see our troubleshooting page.

Your microphone is muted

For help fixing this issue, see this FAQ.

Star this term

You can study starred terms together

NEW! Voice Recording

Create Set