What type of movements should be used before progressing to single foot plyometric exercises Nasm?

form of exercise that uses explosive movements, such as bounding, jumping, or forceful upper body movements, to develop muscular power involving an explosive concentric muscle contraction preceded by an eccentric (“cocking”) muscle action

plyometric training (jump or reactive training)

reaction force imparted by the ground on the body when a body segment makes contact with it

the reaction stimulus clients encounter during plyometric training, which is the ground surface in this case

ability to generate force as quickly as possiblethe ability of muscles to exert maximal force output in a minimal amount of timeResistance training combined with plyometric exercises significantly increase ____ ____ _____, facilitating increases in strength and powerEx. squatting down is the eccentric motion and projecting upward is the concentric contraction

loading of a muscle eccentrically to prepare it for a rapid concentric contraction

to move with precision, forces must be eccentrically loaded, isometrically stabilized, and then unloaded or concentrically accelerated

integrated performance paradigm

the 3 phases of the stretch shortening cycle:

1. eccentric (loading) phasePredicated on 3 stretch variables: Magnitude of stretchRate of the stretchDuration of the stretch2. amortization (transition) phase3. concentric (unloading) phaseThis phase uses the stored elastic energy from the eccentric phase to either enhance muscle force production or dissipate the energy as heat

The amortization phase is also known as the _______ _____: describes that space in time during which the muscle must switch from overcoming force to imparting force in the intended direction

The ______ the amortization phase, the more effective and powerful the plyometric movement

shorterIf the amortization phase is prolonged, the stored elastic energy is dissipated as heat, and the stretch reflex is not fully used, which results in significantly less concentric force output

One of the primary objectives of plyometric training is to ____ the time in the amortization phase

The ultimate goal of plyometric training is to maximize function as described by the _____ ______ ____

integrated performance paradigm

The speed of muscular exertion is limited by neuromuscular coordination, but plyometric training improves _____ _____ (ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion)

Plyometric training increases muscle size and limits the effects of _____ (loss of muscle tissue)

the distance covered and the amount of effort or stress applied by the muscles, connective tissue, and joints during plyometric drills

the number of foot contacts, throws, or catches in a plyometric exerciseEx. 3 sets of 5 squats = volume of 15 total squats

Increase in intensity = _______ in training volume

General recommendation: allow at least __ ___ between intense plyometric training sessions or at least ___ to ___ hours between sessions for novice individuals

Most apparently healthy clients will be able to perform __ to ____ plyometric training sessions per weekAs a general rule, recovery times of __ to ___seconds between drills should be sufficient for full recovery

1st plyometric training progression (4)When landing, they should hold the landing position for 3-5 sec

Squat jump with stabilization: Knees in line with toes upon landingBox jump-up with stabilizationBox jump-down with stabilization: Must step off from height firstMultiplanar jump with stabilization

2nd training progression: more amplitude and dynamic motion and speed (4)After efficiently performing plyometrics with a stabilization component, clients can progress to performing them in repeat succession

Squat jumpTuck jumpButt kickPower step-up

final plyometric training progression: exercises involving explosive, powerful movements (5)

Ice skaters (also known as skater jumps)Single-leg power step-upProprioceptive plyometricsDepth jumpplyometric push up (avoid if client has hand/ wrist pain)

______ loading: allows a person to jump higher during plyometric exercises

_____ movements of the knee can result in injury to ligaments/tendons (ACL)ex. not allowing the knee to cave inward during a lunge jump exercise

Jump-____ exercises are considered more advanced than jump-___ because they challenge landing mechanics

If all the stored elastic energy from the eccentric phase is not used during the concentric phase, the unused energy is dissipated as _____

Most highly progressed plyometric exercise: ____ _____ ___ ____-____

transverse plane box jump-down

Injuries often occur when rotating/moving ______. ______ plane movements are where the fewest injuries occur

Plyometric exercises increase rate of force production (power) and ___ ___ recruitment

phase where nerves meet synapse in spinal cord; signal sent to stretched muscle

phase where elastic energy is stored; stimulation of muscle spindles; signal sent to spinal cord

phase where elastic energy is released; enhanced muscle force production

When introducing plyometric exercises, especially to new or beginner clients, movements should involve lower amplitude jumps, designed to establish what?

optimal landing mechanics

When initially attempting a multiplanar box jump-down with stabilization exercise, the client should be instructed to do which of the following?

step off and drop from the prescribed height

Why are plyometrics best performed on grass playing fields, basketball courts, or tartan tracks?

the surfaces are more stable, which helps reduce injury risk.

What is the correct order of the phases of plyometric exercise?

eccentric loading, amortization, concentric unloading