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Chapter 11 NASM study guide
Important definitions to know
The rate of force production: This is the ability for the muscles to exert the maximal amount of force output in the shortest period of time.
Reactive training: This includes plyometrics. These are exercises that utilize powerful and quick movements to enhance neuromuscular efficiency, the rate of force production and firing frequency. This makes the client more explosive and powerful. Reactive training enhances: Motor unit synchronization, Motor unit recruitment, and Firing frequency.
Integrated performance Paradigm: This is the bodies ability to stabilize, accelerate and decelerate during performance tasks.
Plyometric exercises: the different phases
Phase number one: This is also known as the eccentric phase. It is also known as the cocking phase or loading phase. This is where energy is stored inside of the muscle as it gets ready for the second phase.
Phase number two: The second phase is also known as amortization. This is where the muscle that contains all of the potential energy is stabilized as he gets ready for the third phase. Overall this stage is quick so that it can create a powerful response.
Phase number three: The third stage is also known as the concentric or the unloading phase. This is when the stored energy in the muscle is released.
Reactive training – The parameters for program design:
It is important to understand the progression continuing of exercises for reactive training, just as you need to know them for the other phases. Understand how the different exercise variables affect exercise.
OPT training phases for plyometric training:
Stabilization phase: These exercises have a 3 to 5-second pause while landing on the ground are done for approximately 5 to 8 repetitions at a steady tempo with 0 to 90 seconds of rest. Some examples include box jumps with stabilization or squat jumps with stabilization.
Strength phase: These exercises are done with repetitive movements such as a jump squat that is repeated. They are done for 8 to 10 repetitions, at a mid-tempo with 0 to 60 seconds of rest in between. Some examples include tuck jumps and squat jumps.
Power phase: These exercises in the power phase are done as quickly as possible. They are done for 8 to 12 repetitions with a 0 to 60-second rest between. Some examples include single leg power step up, proprioceptive plyometrics and ice skaters.