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NASM chapter 10

QuestionAnswer
Reactive training is? quick, powerful movements involving an eccentric contraction immediately followed by and explosive concetric contraction
Integrated Performance Paradigm to move with efficiency, forces must be reduced (eccentric) stabilized (isometric) and then produced (concentrically)
Rate of force Production Ability of muscles to exert maximal force output in a minimal amt of time
What are the STABILIZATION exercises? Squat JUMP w/stabilization Box JUMP up w/stabilization Box JUMP down w/stabilization Horizon JUMP w/stabilization
What is the progression in stabilization reactive phase? Frontal or Transverse PLANES.
What are the STRENGTH reactive exercises? Squat Jump Tuck Jump Butt Kick Power Step up
What is the difference between stabilization reactive phase and strength reactive phase?? The strength phase has more dynamic E and C movement thru full ROM
What are the Reactive power exercises? Ice Skaters Single leg power step up Proprioceptive plyometrics: cones and hurdles
What does the reactive POWER phase help do? improves..rate of force, eccentric strength, reactive strength, reactive joint stability, dynamic neuromuscular efficen. and force production
SYSTEMATIC PROGRESSIVE SPECIFIC GUIDELINES PROPER SELECTION AND PROPER VALIABLES Things that need to be in place for Reactive training
Reactive Stabilization NOT MUCH JOINT MOTION
Reactive Strength FULL ROM
Reactive Power FAST and EXPLOSIVE
What are some safety guidelines for Reactive training? Progressive Support shoes
What are the Reactive power exercises? Ice Skaters Single leg power step up Proprioceptive plyometrics: cones and hurdles
Created by: forwardmotion26