Chapter 18-19

Question 1

Reactive training is interchangeable with plyometric

TRUE OR FALSE

Answer 1

TRUE

Question 2

Stabilization Plyo exercise

Answer 2

Squat jump with stabilization (hold for 3 seconds)

Question 3

Strength Plyo exercise

Answer 3

Squat Jumps

Question 4

Power Plyo Exercise

Answer 4

Ice Skaters (lateral Jumps)

Question 5

What are the 3 phases of the plyometric aka Reactive Training ?

Answer 5

1= eccentric (Stretching)
2= amortization phase (extremely short)
3= concentric (explosive)

Question 6

Quickness is the ability to:

Answer 6

react to a stimulus in all three planes of motion (Sagittal, frontal and transverse)

Question 7

Agility is the ability to:

Answer 7

accelerate and decelerate as fast as possible

Question 8

backside mechanics = __________________

Answer 8

triple extension

Question 9

frontside mechanics = ___________________

Answer 9

triple flexion ( always remaining a neutral neck and pelvis)

Question 10

Deadlift into a press and calf raise is what kind of exercise?

Answer 10

Strength exercise

Question 11

Power Clean / Clean an Press is that kind of exercise ?

Answer 11

power exercise

Question 12

Youth populations should play what common game ?

Answer 12

red light green light

Question 13

If your client were to perform 5 set of 3 jumps, what is the total volume for the exercise ?

Answer 13

15

Question 14

During phase 1 of the OPT Model , which of the following training systems is most appropriate ?

Vertical Loading
Super Sets
Drop Sets
Horizontal Loading

Answer 14

Vertical Loading

Question 15

Which of the following is an example of a super set in Phase II of the OPT Model?

Bench press into a chest fly
Chest fly into a push up
Squats into a jump
Bench Press into a push up

Answer 15

Bench press into a push up

Question 16

According to NASM, if a NEW client performs plyometrics on Monday, how long should they wait?

Answer 16

48-72 hours

Question 17

Which of the following is an example of a superset in Phase 5 of the OPT Model?

Benchpress into a ball slam
Squat into a jump
Ball Squat curl press into a press
Plyo-push up into pull up

Answer 17

Squat into a jump