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Introduction to Exercise Science for Fitness Professionals: Plyometric Exercises

Introduction to Exercise Science for Fitness Professionals
Plyometric Exercises
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table of contents
  1. Cover
  2. Title Page
  3. Copyright
  4. Table Of Contents
  5. Attribution and OER Revision Statement
  6. Chapter 1: Body Systems Review
    1. The Cardiovascular System
    2. The Nervous System
    3. Reflexes
    4. The Skeletal System
    5. Divisions of the Skeletal System
    6. Skeletal Muscle
    7. Divisions of the Skeletal Muscles
    8. Describing Motion and Movements
    9. Identify Anatomical Locations
  7. Chapter 2: Biomechanics and Human Movement
    1. The Basics of Biomechanics
    2. Inertia and Momentum
    3. Force
    4. Doing Work
    5. Body Levers
    6. Nervous System Control of Muscle Tension
    7. Muscle Tissue and Motion
  8. Chapter 3: Exercise Metabolism
    1. Introduction to Bioenergetics and Metabolism
    2. Overview of Metabolic Reactions
    3. Metabolic States of the Body
    4. The Cardiorespiratory System and Energy Production
    5. ATP in Living Systems
    6. Types of Muscle Fibers
    7. Exercise and Muscle Performance
    8. Nutrition, Performance, and Recovery
    9. Carbohydrate Metabolism
    10. Protein Metabolism
    11. Lipid Metabolism
  9. Chapter 4: Fitness Principles
    1. What are Physical Activity and Exercise?
    2. The Physical Activity Guidelines for Americans
    3. Components of Health-Related Fitness
    4. Principles of Adaptation and Stress
    5. FITT Principle
    6. Rest, Recovery, and Periodization
    7. Reversibility
    8. Training Volume
    9. Individual Differences
    10. Creating a Successful Fitness Plan
    11. Additional Safety Concerns
    12. Test Your Knowledge
  10. Chapter 5: Flexibility Training Principles
    1. What is Flexibility?
    2. Benefits of Flexibility and Stretching
    3. Improving Range of Motion
    4. Improving Flexibility
    5. Creating an Effective Stretching Program
    6. Assessing Your Flexibility
    7. Test Your Knowledge
  11. Chapter 6: Cardiorespiratory Training Principles
    1. What are the Cardiovascular and Respiratory Systems?
    2. Introduction: The Cardiovascular System
    3. Introduction: The Respiratory System
    4. The Process of Breathing and Respiratory Function
    5. Modifications to Breathing
    6. Changes in the CR System
    7. Measuring Heart Rate
    8. Measuring Intensity
    9. Cardiorespiratory Fitness Assessment
    10. Test Your Knowledge
  12. Chapter 7: Core and Balance Training Principles
    1. Lumbar Spine
    2. Abdomen
    3. The Pelvic Girdle
    4. Creating Movement at the Hip
    5. Balance
    6. Center of Gravity
    7. Supporting the Body
    8. Friction in Joints
    9. Human Stability
    10. Guidelines for Core and Balance Training
  13. Chapter 8: Plyometrics, Speed, Agility, and Quickness Training Principles
    1. Plyometric Exercises
    2. Variables of Plyometric Training
    3. Progressing a Plyometric Program
    4. Speed, Agility, and Quickness
    5. Speed
    6. Agility
    7. Quickness
  14. Chapter 9: Resistance Training Principles
    1. Resistance Exercise Programming
    2. Exercise Order
    3. Types of Resistance Training
    4. Basics of Form during Resistance Training
    5. Resistance Training Systems
    6. Resistance Training Conclusion
    7. Test Your Knowledge
  15. References
  16. Glossary
  17. MARC Record

67

Plyometric Exercises

Amanda Shelton

What are Plyometric Exercises?

Plyometric exercises are a type of training that was developed initially to address the gap between strength training and speed training with activity that involve explosive types of activities such as sprinting activities, jumping activities, etc.10 There are several strategies at play that help with the development of plyometric training that include the utilization of the stretch reflex, the stretch-shortening cycle, and neural adaptations that occur during increased central nervous system activation due to the eccentric and concentric components of plyometrics.

The Stretch-Shortening Cycle

The stretch-shortening cycle refers to the preparatory movement that places a stretch on a muscle before the movement occurs. During the stretch-shortening cycle there are three distinct stages:

  1. Eccentric movement
  2. Amortization
  3. Concentric movement

During the eccentric movement the muscles at play are stretched while they are loading which is sometimes referred to as the countermovement. The amortization stage is the transition moment between the eccentric and concentric movement where the change of movement direction occurs. The concentric movement is when the muscles utilized in the primary movement shorten as they contract. In order for a plyometric activity to be optimized and successful, the timing of the movement is essential. If there is any delay in the timing of any of these stages individually there will be a collective disfunction in the overall success of the movement as any stored or potential energy is lost in the delayed movement. The timing of these phases will have external variables that may influence the optimization of performance including added weight or drop heights.

The Role of Strength and Power

Strength is a key component of effective plyometric programming and development. Developing strength prior to progressing into plyometrics exercise is essential for creating maximal loading and force during the eccentric movement stage and the concentric movement stage. Continuing to develop strength can also help to provide further benefits to explosive power in plyometric activities. While developing strength can help to promote power improvements, fewer benefits are seen in the opposite strategy with regard to strength improvements being seen with exclusively power focused training development.


Heinecke, Marc. Literature Review: Neuromuscular Response to Plyometric Training. International Journal of Strength and Conditioning: 2021. https://journal.iusca.org/index.php/Journal/article/view/53/116

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Variables of Plyometric Training
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Kinesiology, Nutrition, and Fitness

Copyright © 2021

                                by Amanda Shelton

            Introduction to Exercise Science for Fitness Professionals by Amanda Shelton is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.
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