Chapter 18: Plyometric Program Design Flashcards
What is a Plyometric Exercise?
A quick, powerful movement using a pre-stretch or countermovement that activates the stretch-shortening cycle (SSC).
What is the Stretch–Shortening Cycle (SSC)?
A three-phase sequence (eccentric, amortization, and concentric) that enhances power output.
What is the Amortization Phase?
The transition period between eccentric and concentric phases where the stored energy must be quickly converted into movement.
What is a Muscle Spindle?
A proprioceptor that detects rapid muscle stretch and initiates a reflexive contraction.
What is the Series Elastic Component (SEC)?
The primary contributor to plyometric power, consisting mainly of tendons, which store and release elastic energy.
What is a Stretch Reflex?
The involuntary muscle contraction in response to a rapid stretch, contributing to increased force production.
What is Potentiation?
The increased force output of a muscle due to its prior activation through the stretch reflex.
What is Balance in the context of plyometric exercises?
The ability to maintain a position before, during, and after plyometric exercises to ensure safety and effectiveness.
What are Multiple Hops and Jumps?
Repeated movements that combine vertical and horizontal forces, such as zigzag hops.
What is a Depth Jump?
A high-intensity plyometric drill where the athlete steps off a box and immediately jumps upon landing.
Which of the following is NOT a phase of the stretch–shortening cycle?
d. Isometric
Which structure detects rapid movement and initiates the stretch reflex?
b. Muscle spindle
Which factors should be assessed before beginning a lower body plyometric training program?
c. I, II, and III only
Which type of plyometric drill is generally considered to be the MOST intense?
c. Depth jumps
What is the MOST appropriate work-to-rest ratio for a plyometric training workout?
a. 1:5
What is Needs Analysis in plyometric program design?
Evaluate sport, position, and athlete’s training status to determine plyometric requirements.
What does Mode refer to in plyometric program design?
Identify the body region involved (lower body, upper body, or trunk exercises).
What is Intensity in plyometric training?
The amount of stress placed on muscles and joints, determined by the type of plyometric exercise performed.
What is the recommended Frequency for plyometric training?
Generally 1–3 sessions per week, with 48–72 hours of recovery.
What is the Recovery work-to-rest ratio for plyometric training?
1:5 to 1:10 ensures complete recovery between sets.
How is Volume measured in lower body plyometric exercises?
Measured in foot contacts; beginners: 80–100, intermediate: 100–120, advanced: 120–140 per session.
What is the typical Program Length for plyometric training?
Typically ranges from 6 to 10 weeks, with improvements seen as early as 4 weeks.
What is Progression in plyometric training?
Follow progressive overload principles, increasing intensity while decreasing volume.
What should a Warm-up include for plyometric training?
Includes general warm-up, stretching, and specific plyometric movements.
What are Jumps in Place in lower body plyometrics?
Repeated jumps focusing on vertical force (e.g., squat jumps, tuck jumps).
What are Standing Jumps in lower body plyometrics?
Maximal effort jumps emphasizing height or distance (e.g., vertical jump, standing long jump).
What are Bounds in lower body plyometrics?
Exaggerated horizontal jumps for distance (e.g., power skips, alternate-leg bounds).
What are Box Drills in lower body plyometrics?
Jumps onto or off of boxes to increase intensity (e.g., box jumps, lateral box jumps).
What are Throws in upper body plyometrics?
Medicine ball chest pass, overhead throw, rotational throws.
What are Plyometric Push-ups in upper body plyometrics?
Plyometric push-ups with explosive hand movement.
What are Rotational Movements in trunk plyometrics?
Medicine ball twists, sit-up throws.
What is Proper Technique in plyometric training?
Athletes should land softly with knees aligned over toes to prevent injuries.
What are the Strength Requirements for advanced plyometric drills?
Athletes should be able to squat at least 1.5 times their body weight before performing advanced drills.
What Balance considerations should be made before high-intensity plyometrics?
Single-leg balance tests should be performed.
What Body Weight considerations should be made for athletes over 220 lbs?
They should limit depth jump height to 18 inches.
What Surface Selection is recommended for plyometric training?
Use shock-absorbing surfaces like grass or rubber flooring.
What Equipment considerations should be made for plyometric training?
Boxes should have non-slip surfaces and be stable.
