Chapter 16 - Plyometric Training

Question 425

estimated percentage of 1RM when 10 reps are achieved

Answer 425

75%

Question 426

percentage of 1Rm estimated when 8 reps achieved

Answer 426

80%

Question 427

percentage of 1RM estimated when 4> reps are achieved

Answer 427

90% and above

Question 428

typical recommended recovery time in hours after each plyometrics session

Answer 428

48-72 hours

Question 429

beginning plyometric training volume in points of contact

Answer 429

80-100

Question 430

advanced plyometric training volume in points of contact

Answer 430

120-140

Question 431

height that an athlete above 220 lbs should not do depth jumps above:

Answer 431

18 inches

Question 432

minimum celling height for indoor plyo drills (in feet):

Answer 432

9-13 feet

Question 433

Minimum landing surface allowed for plyo boxes ( ? X ?)

Answer 433

18 X 24 inches

Question 434

recommended range for depth jump height in inches:

Answer 434

16-42 inches

Question 435

All of the following are phases of stretch shortening cycle EXCEPT

amortization

concentric

eccentric

isometric

Answer 435

isometric

Question 436

which of the following structures detects rapid movement and initiates the stretch reflex?

GTO’s

muscle spindle

extrafusal fibers

pacinian corpuscle

Answer 436

muscle spindles

Question 437

Which of the following is a primary component of the series elastic component?

tendon

muscle fiber

actin

ligament

Answer 437

tendon

Question 438

Which of the following is BEST surface on which to perform lower body plyometric drills?

trampoline

exercise mat

asphalt

suspended wood floor

Answer 438

suspended wood floor

Question 439

Which of the following should be assessed before beginning a lower body plyometrics training program?

balance

strength

speed

lean body mass

Answer 439

balance strength and speed only

Question 440

Which of the following types of plyometrics drills is generally considered to be the MOST intense?

jumps in place

bounds

depth jumps

box jumps

Answer 440

depth jumps

Question 441

Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout?

1: 5
1: 2
1: 3
1: 4

Answer 441

1:5

Question 442

How is the exercise technique needed for jogging modified when performing a warm-up drill for plyometrics?

greatly increasing hip and knee flexion

not allow heels to touch ground

touch the heels to the butt

limit multidirectional changes

Answer 442

not allowing heels to touch ground

Question 443

Which of the following is the most appropriate surface for high intensity lower body plyo’s?

artificial turf

grass field

mini trampoline

outdoor basketball court

Answer 443

grass field