Chapter 17: Plyometric and Speed Training

Question 1

Stretch-Shortening Cycle (SSC)

Answer 1

The series of three phases that explains the mechanical and neurophysiological reactions to a plyometric movement. (NSCA CPT, pg. 430)

Question 2

Series Elastic Component (SEC)

Answer 2

The structures that, when stretched, have the ability to store energy that may be released upon an immediate concentric muscle action. (NSCA CPT, pg. 430)

Question 3

Stretch Reflex

Answer 3

The immediate contraction of a muscle caused by a rapid stretch of that muscle. (NSCA CPT, pg. 430)

Question 4

Potentiation

Answer 4

The increase in activity of the agonist muscle caused by the reflexive response of the muscle spindles and the release of stored elastic energy. (NSCA CPT, pg. 431)

Question 5

Deceleration

Answer 5

A decrease in velocity. (NSCA CPT, pg. 431)

Question 6

Amortization Phase

Answer 6

The time between the eccentric and concentric phases. (NSCA CPT, pg. 432)

Question 7

Eccentric Phase of the SSC

Answer 7

Stretch of the Agonist muscle. (NSCA CPT, pg. 432)

Question 8

Amortization Phase of the SSC

Answer 8

Pause between phases I and III. (NSCA CPT, pg. 432)

Question 9

Concentric Phase of the SSC

Answer 9

Shortening of Agonist muscle fibers. (NSCA CPT, pg. 432)

Question 10

Speed-endurance

Answer 10

The ability to maintain running speed over an extended duration. (NSCA CPT, pg. 446)

Question 11

Speed-strength

Answer 11

The application or development of maximum force at high velocities. (NSCA CPT, pg. 446)

Question 12

Sprint-assisted Training

Answer 12

A method to increase stride frequency by having the client run at speeds greater than he is able to independently achieve. (NSCA CPT, pg. 448)

Question 13

Resisted Sprinting

Answer 13

A method to increase stride length and speed-strength by increasing the cli- ent’s ground force production during the support phase. (NSCA CPT, pg. 449)

Question 14

Complex Training

Answer 14

A combination of resistance and plyometric training. (NSCA CPT, pg. 451)

Question 15

Sprinting Technique variables

Answer 15

Posture, Leg action, Arm action, Acceleration. (NSCA CPT, pg. 446)

Question 16

Mechanical Model of Plyometric Exercise

Answer 16

Elastic energy is stored following a rapid stretch and then released during a sub- sequent concentric muscle action, thereby increasing the total force production. (NSCA CPT, pg. 430)

Question 17

Neurophysiological Model of Plyometric Exercise

Answer 17

A change in the force–velocity characteristics of the muscle’s contractile components caused by stretch. (NSCA CPT, pg. 430)

Question 18

Frequency

Answer 18

The number of plyometric training sessions per week and depends on the client’s age, ability, and goals. (NSCA CPT, pg. 442)

Question 19

Plyometric Volume

Answer 19

The total work performed during a single workout session and is typically expressed as the number of repetitions and sets performed during a session. Often plyometric volume is expressed as the number of contacts, but may also be expressed as distance, as with plyometric bounding. (NSCA CPT, pg. 443)

Question 20

Extended Duration

Answer 20

Typically longer than 6 seconds. (NSCA CPT, pg. 446)