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nsca poop > ch. 17 plyometric > Flashcards

ch. 17 plyometric Flashcards

1
Q

A plyometric movement is a quick, powerful movement consisting of an ________________, followed by an immediate powerful _____________.

A

Eccentric (AKA counter movement or prestretch)

Concentric muscle action

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2
Q

The eccentric muscle action of a plyometric movement is called this

A

Counter movement

or prestretch

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3
Q

Both speed and plyometrics rely heavily on ________________ to elicit the desired outcome

A

Stretch shortening cycle (SSC)

All functional activities are composed of a series of repetitive SSCs, thus it is essential to incorporate exercises that strengthen clients in these areas.

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4
Q

The faster a muscle is stretched the greater the______________ following the stretch, resulting in ________________ output

A

Concentric force

Increased power output

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5
Q

Response time of the reflex ___________ with training.

Strength of the response caused by stretch in terms of muscle contraction elicited _________ with training.

A

Pg.412
Does not really change
Increases

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6
Q

During a basketball jump shot _______________ phase is the countermovemnet, beginning at the imitation of the half squat motion and continuing until the bottom of the movement

A

Eccentric phase
AKA deceleration phase

Involves preloading the agonist muscle groups. During this phase the SEC stores elastic energy and the muscle spindles are stimulated

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7
Q

enhanced coordination, agility, and anaerobic/general conditioning are all benefits of this type of training

A

plyometric

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8
Q

Errors in alignment will not only cause potential injury but also cause

A

Increased ground reaction contact time during the amortization phase, resulting in less than optimal concentric force

Ground reaction contact time
Amortization phase
Concentric force

Pg.417

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9
Q

A client doing plyometric training with double leg drills for the first time must

A

Balance on one leg for 30 seconds without falling

This indicates that the client has enough leg strength to do double leg drills

Before the trainer increases the level of exercises, the client should be able to hold a single leg squat position as described for the balance tests shown in table 17.2

Pg.417

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10
Q

Plyometric training requires significant strength and muscle control, especially during the __________________.
For this reason clients should not be encouraged to perform plyometrics until after having done a resistance training program.

A

Eccentric phase

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11
Q

This is a quick, powerful movement consisting of an eccentric muscle action, followed by an immediate powerful concentric muscle action

A

plyometrics

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12
Q

this is called the countermovement or prestretch

A

the eccentric phase of plyometrics

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13
Q

The ability to achieve high velocity

A

speed

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14
Q

Both plyometrics and speed rely heavily on this

A

stretch-shortening cycle

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15
Q

The purpose of this type of training is to use the stretch reflext and natural elastic components of the muscles and tendons to increase the power of subsequent movements and strengthen the muscles and tendons functionally

A

plyometrics

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16
Q

The purpose of this type of training is to use the same mechanical and neurophysiuologic components in concert with technique and muscular strength to produce larger ground forces thereby allowing clients to run faster

A

speed training

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17
Q

in this model, elastic energy is stored following a rapid stretch and then released during a subsequent concentric muscle action, thereby increasing the total force production

A

mechanical model

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18
Q

a primary contributor to force produciton during plyometric exercises, includes some muscular (actin/myosin), but is mainly composed of tendon

A

series elastic component

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19
Q

when the muscle is stretching in eccentric muscle action this occurs in the SEC

A

the SEC acts as a spring and is lengthened, storing elastic energy

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20
Q

If the eccentric phase is to long, or requires too great of a motion this occurs

A

the elastic energy is lost as heat, and no plyometric effect occurs

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21
Q

this involves a change in the force-velocity characteristics of the muscles contractile components caused by stretch

A

neurophysiological element

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22
Q

The bodies involuntary response to an external stimulus that causes a rapid stretching of the muscle

A

stretch reflex

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23
Q

The stretch reflex responds at this rate

A

to the rate that muscle is stretched

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24
Q

The reflex component of plyometric exercise is composed of primarily this type of muscle spindle activity???????

A

muscle spindle????

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25
Q

This, not this respond to plyometric training

A

strength of muscle contraction, not the response time of the contraction

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26
Q

enhancement of the stretch reflex

A

potentiation

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27
Q

Another name for the eccentric phase, which involves preloading the agonist muscle groups

A

deceleration phase

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28
Q

This is the transition phase, and is the time between the eccentric and concentric phases

A

amortization phase

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29
Q

These must be kept as short as possible for optimal use of the stretch reflex by the concentric muscle action

A

amortization phase

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30
Q

This is the bodies response to the events occurring during the eccentric and amortization phases

A

concentric phase

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31
Q

improved running economy is an additional benefit of this type of training

A

moderate plyometric training

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32
Q

This may be a compromise for clients who wish to gain the benefits of plyometric training, but for whom plyometric training is not appropriate for

A

eccentric training

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33
Q

Guidelines for the age plyometrics is safe to begin

A

as soon as the child is mature enough to follow directions

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34
Q

most important aspect for determining if the client is ready for plyometric training

A

the client must respond positively to the PTs instructions

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35
Q

The fundamental position that all lower body plyometric exercises originate from and in

A

the partial, or half-squat position

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36
Q

Feet position in the beginning and end phase of plyometrics

A

shoulder width apart

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37
Q

describe proper plyometric landing form

A

feet shoulder width apart
chin slightly tucked
scapulae slightly retracted
trunk parallel to the tibias
knees over/slightly posterior to the toes
heals on the floor
weight should be centered over a solid base of support

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38
Q

pelvic tilt for the body weight squat

A

anterior

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39
Q

before the PT increases the level of exercises from beginner to intermediate the client should be able to do this

A

hold a single leg squat position for 30 seconds

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40
Q

recommendations for starting plyometric training (strength): lower body

A

the clients 1RM squat should be at least 1.5 times their body weight

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41
Q

recommendations for starting plyometric training (strength): upper body

A

clients weighing 220 pounds should have a 1RM bench press of 1xBW
clients weighing under 220 pounds should have a 1RM bench press of 1.5xBW

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42
Q

This is an alternative measure of prerequisite upper body strength for beginning plyometric training

A

ability to perform 5 clap push-ups in a row

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43
Q

The body’s ability to control its center of mass in response to forces on the trunk generated by other parts of the body, including the upper and lower extremities

A

core strength

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44
Q

this is responsible for maintaining balance and postural stability during all activities

A

core

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45
Q

recommendations for starting plyometric training (speed): lower body

A

the client should be able to perform 5 reps of 60% BW squats in 5 seconds

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46
Q

recommendations for starting plyometric training (speed): upper body

A

the client should be able to perform 5 reps of bench press with 60% BW in 5 seconds

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47
Q

Body position during landing

A

shoulders over the knees and knees over or slightly behind the toes, feet shoulder width apart, with weight shifted to the ball of the foot (heel still on the ground)

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48
Q

Clients weighing more than this much may be at increased risk for injury when performing plyometric exercises

A

220 lb

49
Q

4 minimum requirements to begin plyometrics

A

proper technique for each drill
at least 3 months of resistance training experience
sufficient strength,speed, and balance
no current injuries to involved body segments

50
Q

required landing surface size of a plyo box

A

18 by 24 inches

51
Q

the mode of plyometric training is determined by this

A

the general parts of the body that perform the exercise

52
Q

this refers to the amount of effort exerted by the muscles, connective tissues, and joints during performance of an exercise and is controlled both by the type of drill and by the distance covered

A

plyometric intensity

53
Q

if intensity is too high this will occur

A

an increase in the amortization phase which results in negating the plyometric benefirt of the exercise

54
Q

the number of plyometric training sessions per week depends on these three things (frequency)

A

age
ability
goals

55
Q

Frequency and this are inversely proportional

A

intensity

56
Q

for youth and adolescent clients, plyometric training may be performed up to this many times per week

A

2 times per week on nonconsecutive days

57
Q

Rather than concentrating on frequency, many PT rely more on this between plyometric training sessions

A

recovery time

58
Q

Proper work to rest ratio for plyometric training

A

1:5 to 1:10

59
Q

typical guideline for days between plyometric training sessions

A

48-72 hours

60
Q

Most clients should perform this many plyometric training sessions per week

A

1 to 3

61
Q

This is expressed as the number of contacts per workout, but may also be expressed as distance, as with plyometric bounding

A

plyometric volume

foot?

62
Q

Number of reps suggested per set up upper body plyo

A

8-12

63
Q

a rep of upper body plyo is considered

A

a catch or throw

64
Q

Plyometric training should never be longer than this for beginners

A

30 min

65
Q

if plyometrics are being incorporated into a workout they should be performed at this time

A

before any other exercises

66
Q

what box height should be started with in depth jumps

A

12 inches

67
Q

The height of the box should increase by this much until the client can no longer jump to the vertical jump height

A

6 inches

68
Q

amount of rest between jumps when assessing for depth box jump height

A

1 to 2 minutes

69
Q

What is the distance the ball should travel when assessing the MedBall weight to be used for upper body plyo

A

10-12 feet

70
Q

training accomplished in a variety of ways, is the application of maximal force in a minimal amount of time

A

speed training

71
Q

application of maximum force at high velocites

A

speed-strength

If clients are to move more quickly, they must explode when their feet are on the ground

72
Q

the ability to maintain running speed over an extended duration (typically longer than 6 seconds)

A

speed-endurance

Helps prevent a client from slowing down during a maximal-speed effort

If you don’t have speed endurance you will be unable to accelerate due to fatigue

73
Q

during the acceleration phase the body should lean forward approx. this much for the first 13-16 yards

A

45degree

74
Q

two leg action phases of sprinting

A

driving phase

recovery phase

75
Q

locking the upper arm into place and moving only the lower arm rather than having the action created at the shoulder
allowing the arm to cross the midline of the body
improper arm swing distance
emphasizing the forward motion of the arm swing rather than the backward motion

A

common errors for arm swing while sprinting

If the arms cross the body’s midline, upper body rotation will occur

76
Q

Start and end hand position of arm swing during sprinting

A

shoulder height on the upswing

pass the buttocks on the back swing

77
Q

speed training focuses on these three areas

A

form
stride frequency
stride length

78
Q

During the start, speed is highly dependent on this

A

stride length

79
Q

how to determine the clients optimal stride length

A

length of greater trochanter to the floor

  1. 3 to 2.5 times this measurement for females
  2. 5 to 2.7 times this measurement for males
80
Q

As sprinting speed increases this becomes the more important variable

A

stride frequency

81
Q

of the two components of speed training this is likely the more trainable

A

stride frequency

82
Q

These types of training drills are used to increase stride frequency

A

Fast leg drills

sprint-assisted training (running at speeds greater than a client is able to independently achieve)

and resisted sprinting

83
Q

regardless of the method used, sprint assisted training should not increase speed by more than this percent of the clients maximal speed

A

10%

84
Q

This is used to help a client increase stride length, as well as speed-strength, by increasing the clients ground force production during the support phase

*speed strength - application of maximum force at high velocities. Application of force in a minimal amount of time.

A

resisted sprinting

85
Q

this is arguably the most important determinant of speed

A

ground force production during the support phase

86
Q

This is used especially to improve the acceleration of the sprint

A

resisted sprinting

87
Q

Resisted sprinting should not increase external resistance my more than this %

A

10%

88
Q

Resisted sprinting should be performed over relatively short distances of…

A

11-33 yards

89
Q

training maximum velocity requires these types of distances

A

longer

90
Q

Athletes may have this many speed training sessions per week, while non-athletes may benefit from this many sessions per wek

A

2-4

1-2

91
Q

proper work to rest ratio of speed training

A

1:5 to 1:10

92
Q

3 stages of progression for speed training

A

low to high volume of low-intensity speed drills
low to high volume of moderate intensity
low to high volume of high intensity

93
Q

this aspect of speed training typically refers to the number of repetitions and sets performed during a session and is expressed as the distance covered

A

volume

94
Q

some athletes may benefit from this type of training, a combination of resistance and plyometric training, by performing plyometrics followed by high-intensity resistance training

A

complex training

95
Q

The series of three phases that explains the mechanical and neurophysiological reactions to a plyometric movement. (NSCA CPT, pg. 430)

A

Stretch-Shortening Cycle (SSC)

96
Q

The structures that, when stretched, have the ability to store energy that may be released upon an immediate concentric muscle action. (NSCA CPT, pg. 430)

A

Series Elastic Component (SEC)

97
Q

The increase in activity of the agonist muscle caused by the reflexive response of the muscle spindles and the release of stored elastic energy. (NSCA CPT, pg. 431)

A

Potentiation

98
Q

Elastic energy is stored following a rapid stretch and then released during a sub- sequent concentric muscle action, thereby increasing the total force production. (NSCA CPT, pg. 430)

A

Mechanical Model of Plyometric Exercise

99
Q

A change in the force–velocity characteristics of the muscle’s contractile components caused by stretch. (NSCA CPT, pg. 430)

A

Neurophysiological Model of Plyometric Exercise

100
Q

A direct effect of a weak core is an

A

Increased amortization phase time, which will compromise the plyometric effect

Pg. 418

101
Q

Trainers should require ___________ before starting a client on plyometric activities. Trainers should be well informed of the client’s ____________ and should ensure that the client has had a recent _____________ from a licensed physician.

A

Formal medical clearance
Medical history
Physical examination
Pg.420

102
Q

Landing surface should not be so soft that it increases the transition between ___________ and ____________

A

Eccentric and concentric phase

Pg.420

103
Q

Clients may progress to harder landing surfaces (true/false)

A

True

However surfaces such as concrete,tile, hardwood, are not recommended.

Pg.420

104
Q

These may extended the amortization phase, thus preventing efficient use of the stretch reflex

A

Excessively thick exercise mats and mini trampolines. (Greater than or equal to 6 inches [15cm])

Pg.420

105
Q

Following a Needs Analysis, the variable to be included in the plyometric program design are (8)

A 
Mode 
Intensity
Frequency 
Recovery
Volume
Program length 
Progression 
Warm up
106
Q

Although commonly viewed as a controlled fall, sprinting may be more accurately described as a series of “______________ where the body is repeatedly launched forward as a projectile”

A

Pg.428

Ballistic strides

After 13 to 16 yards of acceleration the client should quickly move upright to a less than 5 degree angle lean during maximal speed (with the lean coming from the ground and not the hips)

107
Q

During the first 13-16 yards of acceleration the focus is on increasing ___________ and ___________

A

Velocity and stride length

108
Q

During acceleration the client will have an increased body lean and will be focused more on the _____________ phase and less on the _____________ phase of the spring technique

A

Driving phase

Recovery phase

109
Q

The ____________ of speed training is determined by the speed characteristics that the given drill is designed to improve.

A

Mode

110
Q

Speed training focuses on three areas:

A

Form
Stride frequency
Stride length

111
Q

A clients leg length is 36 inches what is their optimal stride length

A

2.5 times 36

90 inches

112
Q

Stride length drills should be performed from ______ to _______ of optimal stride length

A

60% to 105%

113
Q

A clients optimal stride length is 90 inches, what distance in inches should stride length be per stride for stride length drills. (It’s a range)

A

60% of 90 is 54 inches
105% of 90 is 94.5 inches

Stride length drills should be between 54 and 94.5 inches per stride

114
Q

Which is more trainable stride frequency or stride length

A

Stride frequency

Stride length is dependent o body height and leg length

115
Q

Use heavier resistance during resisted sprinting when the goal is to improve the __________ phase
Use lighter resistance when the goal is to improve _____________

A

Acceleration phase
Maximum velocity

Resisted sprinting is used to help a client increase stride length, as well as speed-strength, by increasing the clients ground force production during the support phase

116
Q

During resisted sprinting If performance decreases by more than__________, the load being used is too heavy and will have detrimental defects on sprint training

A

10%

117
Q

Resisted sprint training targets clients wanting to improve speed-strength. Adding resistance to non athletic clients gait, however, may

A

Also improve function

Attaching tubing to a 70 year old client during walking may improve his or her ability to walk up hills or may increase confidence in walking. Pushing a sled may help a construction worker.

118
Q

A more general mode of speed training that most clients can easily perform is

A

Interval sprinting

A type of interval training

119
Q

Having clients work on speed drills when they are less recovered may…

A

Actually be beneficial because it may be more specific to the type of tasks they will have to accomplish

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