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

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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:

*Safe
*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

*Progressive
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

Variables:

*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
*Duration
*Frequency
*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.

Reactive-Stabilization

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

Reactive-Strength

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

Reactive-Power

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

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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

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