Chapter 18 Plyometric Training

Question 1

How much recovery is required between sets and reps of plyometrics exercise?

Answer 1

Complete and adequate.

Question 2

What is the recommended beginning volume of lower body plyometrics exercise for a beginner?

Answer 2

80-100 foot contacts per session

Question 3

What is the recommended beginning volume of lower body plyometrics exercise for an intermediate athlete?

Answer 3

100 to 120 foot contacts per session

Question 4

What is the recommended beginning volume of lower body plyometrics exercise for an advanced athlete?

Answer 4

120-140 foot contacts per session

Question 5

What should be monitored closely at the knee when prepubescent athletes are doing plyometrics training?

Answer 5

Valgus positioning of the knee

Question 6

Athletes weighing over 220 lbs should avoid depth jumps from heights greater than how high?

Answer 6

18 inches

Question 7

What is the range of heights for boxes used for box jumps and depth jumps?

Answer 7

6-42 inches

Question 8

What is the recommended height for depth jumps?

Answer 8

16-42 inches

Question 9

What are the two models for plyometric power production?

Answer 9

Mechanical and neurophysiological model

Question 10

What is the “workhorse” of the mechanical model?

Answer 10

Series elastic component (SEC)

Question 11

What is the primary organ responsible for plyometric power in the neurophysiological model?

Answer 11

Muscle spindle

Question 12

Define potentiation

Answer 12

Change in the force-velocity characteristics of the muscle’s contractile components caused by stretch

Question 13

What is stretch reflex?

Answer 13

The body’s involuntary response to an external stimulus that stretches the muscles 

Question 14

During the amortization phase, how do type 1a afferent nerves and alpha motor neurons interact ?

Answer 14

They synapse