Chapter 16 - Plyometric Training Flashcards
estimated percentage of 1RM when 10 reps are achieved
75%
percentage of 1Rm estimated when 8 reps achieved
80%
percentage of 1RM estimated when 4> reps are achieved
90% and above
typical recommended recovery time in hours after each plyometrics session
48-72 hours
beginning plyometric training volume in points of contact
80-100
advanced plyometric training volume in points of contact
120-140
height that an athlete above 220 lbs should not do depth jumps above:
18 inches
minimum celling height for indoor plyo drills (in feet):
9-13 feet
Minimum landing surface allowed for plyo boxes ( ? X ?)
18 X 24 inches
recommended range for depth jump height in inches:
16-42 inches
All of the following are phases of stretch shortening cycle EXCEPT
amortization
concentric
eccentric
isometric
isometric
which of the following structures detects rapid movement and initiates the stretch reflex?
GTO’s
muscle spindle
extrafusal fibers
pacinian corpuscle
muscle spindles
Which of the following is a primary component of the series elastic component?
tendon
muscle fiber
actin
ligament
tendon
Which of the following is BEST surface on which to perform lower body plyometric drills?
trampoline
exercise mat
asphalt
suspended wood floor
suspended wood floor
Which of the following should be assessed before beginning a lower body plyometrics training program?
balance
strength
speed
lean body mass
balance strength and speed only
Which of the following types of plyometrics drills is generally considered to be the MOST intense?
jumps in place
bounds
depth jumps
box jumps
depth jumps
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
1:5
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
not allowing heels to touch ground
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
grass field
