Ch 18-19

Question 1

Reactive Training is used interchangeable with

Answer 1

Plyometric

Question 2

Strength Plyo exercise =

Answer 2

Squat Jumps

Question 3

Stabilization Plyo Exercise =

Answer 3

Squat Jumps with Stabilization (hold 3-5 seconds)

Question 4

Power Plyo Exercise =

Answer 4

Ice Skaters (Lateral Jumps)

Question 5

3 Phases of the plyometric / reactive training

Answer 5

1= eccentric
2 = amortization (short)
3 = concentric (explosive)

Question 6

Quickness is

Answer 6

the ability to react in all three planes of motion

Question 7

3 planes of motion

Answer 7

Sagittal (12 and 6)
Frontal (3 and 9)
Transverse

Question 8

Agility

Answer 8

the ability to accelerate and deaccelerate as fast as possible

Question 9

Backside mechanics =

Answer 9

triple extension

Question 10

Frontside mechanics =

Answer 10

Triple flexion (always remain a neutral neck and pelvis)

Question 11

Deadlift into a calf raise =

Answer 11

Strength exercise

Question 12

Power Clean / Clean and Press =

Answer 12

Power Exercise

Question 13

Youth Populations should play ___ light ____ light

Answer 13

Red light green light

Question 14

Elderly populations should do:

Answer 14

Stand Up to Figure 8

Question 15

Stabilization workout:

Answer 15

Stability ball squat curl press, Stability ball chest press, Stability ball row,
single leg scaption, leg press. Then rest 0-90 seconds and repeat for 1-3 sets.

Question 16

Stretch Shortening Cycle (amortization)

Answer 16

The transition from eccentric loading to concentric unloading during the stretch-shortening cycle.

the amortization phase is the period of time from which the eccentric phase ends to the time when the concentric muscle contraction begins

Nerves meet synapse in spinal cord, signal sent to stretched muscle

Time between the eccentric and concentric phases

the shorter the amortization phase is, the more effective and powerful the subsequent plyometric movement will be

Question 17

Osteopenia (lowered bone density)

Answer 17

Lower than normal bone density and a precursor to osteoporosis.

Question 18

Sarcopenia (loss of muscle mass due to age)

Answer 18

An age-related loss of muscle mass resulting in weakness and frailty in older adults.

Question 19

Ground Reaction Force

Answer 19

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

Question 20

If your client were to perform 5 sets of 3 jumps what is the total volume for the exercise?

Answer 20

15

Question 21

During phase 1 of the OPT model, which of the following training systems is most appropriate? *

Answer 21

Vertical Loading

Question 22

Which of the following is an example of a super set in phase II of the OPT model?

Answer 22

Bench Press into a push-up

Question 23

According to NASM, if a NEW client performs plyometrics on Monday, how long should they wait?

Answer 23

48-72 hours

Question 24

-19Which of the following is an example of a super set in phase V of the OPT model?

Answer 24

Squat into a Jump