Chapter 18: program design and technique for plyometric training

Question 1

activites that enable a muscle to reach maximal force in the shortest possible time

Answer 1

plyometrics

Question 2

term for force-speed relationship

Answer 2

power

Question 3

this states that elastic energy in the musculotendinous components is increasd with a rapid stretch and then stored

Answer 3

mechanical model

Question 4

this is the primary element of the mechanical model

Answer 4

series elastic component (SEC)

Question 5

This contribuites the most to SEC

Answer 5

tendons

Question 6

this must be kept short or the stored elastic energy is lost as heat

Answer 6

eccentric phase

Question 7

change in the force-velocity characteristics of the muscle’s contractile components cause by stretch of the concentric muscle action by use of the stretch reflex

Answer 7

neurophysiological model

Question 8

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

Answer 8

stretch reflex

Question 9

this component of plyometric exercise is primarly composed of muscle spindle activity

Answer 9

stretch reflex

Question 10

proprioceptive organs that are sensitive to the rate and magnitude of a stretch: when a quick stretch is detected, muscular activity reflexively increases

Answer 10

muscle spindles

Question 11

employs the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a minimal amount of time

Answer 11

stretch-shortening cycle (SSC)

Question 12

Three phases of the SSC

Answer 12

Eccentric
Amortization
concentric

Question 13

it is important for this aspect of the SSC to be kept as short as possible

Answer 13

amortization

Question 14

4 factors affecting the intensity of lower body plyometric drills

Answer 14

points of contact
speed
height of the drill
body weight

Question 15

typical guideline for recovery time between plyometric exercise sessions

Answer 15

48-72 hours (2-3 sessions/week)

Question 16

plyometric training targets this type of adaptation

Answer 16

power, not cardiovascular

Question 17

plyometric volume is typically expressed as this

Answer 17

number of repetitions and sets, or foot contacts per workout

Question 18

beginner volume

Answer 18

80-100 contacts

Question 19

intermediate volume

Answer 19

100-120 contacts

Question 20

advanced volume

Answer 20

120-140 contacts

Question 21

these types of plyometric drills are contraindicated in adolescents

Answer 21

depth jumps and other high intensity plyometrics

Question 22

inward movement of the knee

Answer 22

valgus

Question 23

for masters program design the program should include no more than this many low to moderate intensity exercises

Answer 23

5

Question 24

recovery time between plyometric training sessions for masters

Answer 24

3-4 days

Question 25

T/F: Upper body plyo, and resistance training should be done on the same day (and vice versa)

Answer 25

F, upper body plyo should be paired with lower body resistance training (vice versa)

Question 26

combination of high-intensity resistance training followed by plyometrics

Answer 26

complex training, be sure to provide sufficient recovery time

Question 27

T/F: aerobic training should be done before plyometrics

Answer 27

F, plyometrics should be completed first

Question 28

proper landing position for plyometrics

Answer 28

shoulders over the knees and knees over the toes

Question 29

previous recommendation for beginning plyometrics

Answer 29

squat 1RM should be 1.5 x bw

Question 30

this is considered a less obvious lower body plyometric requirement

Answer 30

balance

Question 31

maintenance of a position without movement for a given period of time

Answer 31

balance

Question 32

athletes weighing over this much should avoid high-volume, high-intensity plyometrics and depth jumps from heights greater than 18inches

Answer 32

220lbs

Question 33

maximum height at which a depth jump can effectively and safely be performed

Answer 33

48 inches

Question 34

recommended height for depth jumps

Answer 34

16-42 inches

Question 35

athletes who weigh over 220lbs should only do depth jumps from this height or less

Answer 35

18 inches

Question 36

appropriate work to rest ratio for plyometrics

Answer 36

1:5

Question 37

starting box height for depth jumps

Answer 37

12 inches

Question 38

suggested ball weight for upper body plyo, for all except depth push up

Answer 38

2lbs, (5lbs for depth pushup)

Question 39

suggested box height for starting box drills

Answer 39

6 inches