Ch. 8 Plometric Training Concepts

Question 1

Stretch-shortening cycle

Answer 1

active stretch (eccentric contraction) followed by an immediate shortening (concentric contraction) of the same muscle

Question 2

Plyometric training

Answer 2

exercises involving an eccentric contraction immediately followed by an explosive concentric contraction

Question 3

Phases of plyometric exercises

Answer 3

eccentric (loading phase), amortization (transition phase), and concentric (unloading phase)

Question 4

Eccentric phase

Answer 4

pre-stretching muscle prior to activation; increases muscle spindle activity

Question 5

Amortization phase

Answer 5

electrochemical delay in transition from eccentric to concentric muscle action

Question 6

Concentric phase

Answer 6

concentric force production immediately after amortization phase

Question 7

Plyometric training adaptations

Answer 7

enhanced muscle spindle activity, desensitization of the GTO, enhanced neuromuscular efficiency, increased strength, improved muscle activation, improved muscle coordination

Question 8

Plyometric-stabilization exercises

Answer 8

establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency; used in Stabilization Level of OPT model

Question 9

Plyometric-strength exercises

Answer 9

improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; used in Strength Level of OPT model

Question 10

Plyometric-power exercises

Answer 10

entire spectrum of muscle actions and contraction velocities; performed as fast and explosively as possible; used in Power Level of OPT model

Question 11

Plyometric Program Design Parameters: OPT Level: Stabilization

Answer 11

Phase: 1
Example Exercises: 0–2 Plyometric-stabilization
Squat jump with stabilization, Box jump-up with stabilization
Sets/Reps: 1–3 sets × 5–8 reps
Tempo: Controlled (hold landing position for 3–5 seconds)
Rest: 0-90 s

Question 12

Plyometric Program Design Parameters: OPT Level: Strength

Answer 12

Phase: 2, 3, 4
Example Exercises: 0–4 Plyometric-strength
Power step-ups Lunge jumps
Sets/Reps: 2–3 sets × 8–10 reps
Tempo: Repeating
Rest: 0-60 s

Question 13

Plyometric Program Design Parameters: OPT Level: Power

Answer 13

Phase: 5, 6
Example Exercises: 0–2 Plyometric-power
Depth jump to bounding, Hurdle jump to sprinting
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: As fast as possible
Rest: 0-60 s

Question 14

The ability of muscles to exert maximal force in a minimal amount of time refers to which of the following?

Answer 14

Rate of force production

Question 15

Plyometric training can occur in which phases of the OPT model?

Answer 15

1,2,3,4,5,6

Question 16

During the amortization phase of a plyometric exercise, which movement pattern will achieve the most powerful response?

Answer 16

A rapid switch from an eccentric contraction to a concentric contraction

Question 17

Which of the following is the recommended number of exercises for the plyometric-stabilization phase of training?

Answer 17

0-2

Question 18

Which of the following is the recommended number of plyometric-strength exercises for a workout?

Answer 18

0-4

Question 19

During the amortization phase of a plyometric exercise, which movement pattern will achieve the most powerful response?

Answer 19

A rapid switch from an eccentric contraction to a concentric contraction

Question 20

Prior to progressing to plyometric training, an athlete will need proficient levels of which of the following?

Answer 20

Core strength

Question 21

Which exercise is considered a plyometric-strength exercise?

Answer 21

Repeat box jumps

Question 22

Plyometric training is defined as which of the following?

Answer 22

A quick, powerful movement involving eccentric contraction followed immediately by concentric contraction

Question 23

For which two phases of the OPT model may plyometric exercise not be necessary due to specific adaptation goals?

Answer 23

3 and 4

Question 24

Which exercise is considered a plyometric-stabilization exercise?

Answer 24

Box jump-up with stabilization: transverse plane

Question 25

Which of the following is true about plyometric training?

Answer 25

Increases rate of force production

Question 26

A load is first applied during which phase of a plyometric exercise?

Answer 26

Eccentric

Question 27

What total volume is appropriate for low-intensity plyometric training?

Answer 27

400 foot contacts

Question 28

Plyometric training involves which of the following muscle actions during the loading and unloading phases?

Answer 28

Eccentric/concentric

Question 29

What is the correct order of the three phases of plyometric exercise?

Answer 29

Eccentric, amortization, concentric