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NSCA-CPT Part 4 (Program Design) > Chapter 17: Plyometric and Speed Training > Flashcards

Chapter 17: Plyometric and Speed Training Flashcards

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1
Q

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

A

plyometric

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2
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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3
Q

this is called the countermovement or prestretch

A

the eccentric phase of plyometrics

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4
Q

The ability to achieve high velocity

A

speed

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5
Q

Both plyometrics and speed rely heavily on this

A

stretch-shortening cycle

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6
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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7
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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8
Q

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

A

mechanical model

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9
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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10
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, shorting elastic energy

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11
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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12
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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13
Q

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

A

stretch reflex

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14
Q

The stretch reflex responds at this rate

A

to the rate that muscle is stretched

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15
Q

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

A

muscle spindle

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16
Q

This, not this respond to plyometric training

A

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

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17
Q

enhancement of the stretch reflex

A

potentiation

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18
Q

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

A

deceleration phase

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19
Q

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

A

amortization phase

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20
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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21
Q

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

A

concentric phase

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22
Q

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

A

moderate plyometric training

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23
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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24
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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25
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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26
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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27
Q

Feet position in the beginning and end phase of plyometrics

A

shoulder width apart

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28
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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29
Q

pelvic tilt for the body weight squat

A

anterior

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30
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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31
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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32
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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33
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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34
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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35
Q

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

A

core

36
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

37
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

38
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)

39
Q

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

A

220 lb

40
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

41
Q

required landing surface size of a plyo box

A

18 by 24 inches

42
Q

the mode of plyometric training is determined by this

A

the general parts of the body that perform the exercise

43
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

44
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

45
Q

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

A

age
ability
goals

46
Q

Frequency and this are inversely proportional

A

frequency and intensity

47
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

48
Q

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

A

recovery time

49
Q

Proper work to rest ratio for plyometric training

A

1:5 to 1:10

50
Q

typical guideline for days between plyometric training sessions

A

48-72 hours

51
Q

Most clients should perform this many plyometric training sessions per week

A

1 to 3

52
Q

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

A

plyometric volume

53
Q

Number of reps suggested per set up upper body plyo

A

8-12

54
Q

a rep of upper body plyo is considered

A

a catch or throw

55
Q

Plyometric training should never be longer than this for beginners

A

30 min

56
Q

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

A

before any other exercises

57
Q

what box height should be started with in depth jumps

A

12 inches

58
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

59
Q

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

A

1 to 2 minutes

60
Q

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

A

10-12 feet

61
Q

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

A

speed training

62
Q

application of maximum force at high velocites

A

speed-strength

63
Q

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

A

speed-endurance

64
Q

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

A

45degree

65
Q

two leg action phases of sprinting

A

driving phase

recovery phase

66
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

67
Q

Start and end hand position of arm swing during sprinting

A

shoulder height on the upswing

pass the buttocks on the back swing

68
Q

speed training focuses on these three areas

A

form
stride frequency
stride length

69
Q

During the start, speed is highly dependent on this

A

stride length

70
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
71
Q

As sprinting speed increases this becomes the more important variable

A

stride frequency

72
Q

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

A

stride frequency

73
Q

These types of training drills are used to increase stride frequency

A

sprint-assisted training, at speeds greater than a client is able to independently achieve
and resisted sprinting

74
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%

75
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

A

resisted sprinting

76
Q

this is arguably the most important determinant of speed

A

ground force production during the support phase

77
Q

This is used especially to improve the acceleration of the sprint

A

resisted sprinting

78
Q

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

A

10%

79
Q

Training acceleration requires these types of distances

A

shorter 11-33 yards

80
Q

training maximum velocity requires these types of distances

A

longer

81
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

82
Q

proper work to rest ratio of speed training

A

1:5 to 1:10

83
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

84
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

85
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

NSCA-CPT Part 4 (Program Design) (3 decks)

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