Chapter 18- Program Design And Technique For PLYOmetric Training

Question 1

_____ exercise refers to those activities that enable a muscle to reach maximal force in the shortest possible time. Means to increase measurement.

Answer 1

Plyometric. Exercise

Question 2

___ exercise is a quick, powerful movement using a pre stretch, or counter movement, that involves the stretch shortening cycle

Answer 2

Plyometric

Question 3

When used correctly plyo metric activity has been shown to improve the production of muscle ___and ___. mechanical and neurophysiological.

Answer 3

FORCE and POWER

Question 4

In _______ ____, elastic energy in the musculotendinous components is increased with rapid stretch and then stored. When the movement is immediately followed by a concentric muscle action, the stored energy is released increasing the total force production.

Answer 4

Mechanical model

Question 5

Of the mechanical models many elements, it is the SEC ____ ____ ____ that is the workhorse of plyo exercise.

Answer 5

Series elastic component

Question 6

The ___ constitute the majority of the SEC

Answer 6

Tendons

Question 7

The ____ _____ involves the potentiation (change in the force- velocity characteristic of the muscles contractile components caused by the stretch

Answer 7

Neurophysiological model

Question 8

The __ reflex is the body’s involuntary response to an external stimulus that stretches the muscles.

Answer 8

The stretch reflex

Question 9

The stretch reflex of plyo is primarily composed of muscle spindle activity.

Answer 9

True

Question 10

_____ ______ are proprioceptive organs that are sensitive to the rate and magnitude of a stretch.

Answer 10

Muscle spindles

Question 11

During plyo exercises the muscle spindles are stimulated by a rapid stretch causing a reflex muscle action.

Answer 11

True

Question 12

The stretch shortening cycle employees the energy storage capabilities of the SEC and stimulation of the stretch reflex to facilitate a maximal increase in muscle recruitment over a initial amount of time. The SSC involves 3 distinct phases:

Answer 12

1. Eccentric: stretch of the agonist
2. Amortization: pause between phases 1 and 2.
3. Concentric: shortening of agonist muscle fibers

Question 13

Lower body plyo:

Answer 13

Track
Sprinting
Soccer
Volleyball
Basketball
Football
Baseball

Question 14

The efficiency of these three is essential to the proper performance of plyo exercises. With a jumper. As soon as the movement begins in an upward direction, the AMORTIZATION phase has ENDED and the CONCENTRIC phase has begun. The gastroc muscle is the agonist. Upon touchdown the muscle undergoes rapid stretch (ECCENTRIC), there is a delay in movement (AMORTIZATION), and then the muscle plantar flexes the ankle allowing the athlete to push off the ground (CONCENTRIC)

Answer 14

True

Question 15

Plyo drills for upper body include:

Answer 15

Med ball throws, catches, push-ups

Question 16

Plyo metric intensity is the amount of stress placed on involved muscles, connective tissues, and joints.

Answer 16

Depth jumps place high stress on muscles and joints

Question 17

Generally as intensity increases.. Volume should ____

Answer 17

Decrease

Question 18

Factors that affect Plyometric intensity:

Answer 18

1. Points of contact
2. Speed
3. Heigh of the drill
4. Body weight

Question 19

____ is the number of Plyometric training sessions per week and typically ranges from one to three depending on the sport, the athletes experience with plyo training, and the time of year.

Answer 19

Frequency

Question 20

48-72 hours between plyo sessions is a typical recovery time.

Answer 20

True

Question 21

The time between sets is determined by a proper work to rest ratio (1:5-1:10) and is specific to the volume and type of drill being performed. Drills should not be thought of as cardio conditioning but as power training.

Answer 21

True

Question 22

Plyometric ____ is typically expressed as a number of reps and sets performed during a given training session

Answer 22

Volume

Question 23

Most plyo programs range from 6-10 weeks.

Answer 23

True

Question 24

Steps for implementing a plyo training program:

1. Evaluate the athlete, training history
2. Establish sport, athlete specific goals
3. Assign proper plyo training addressing intensity, frequency, recovery, volume, and program length
4. Teach the athlete proper jumping, landing, and throwing technique
5. Properly progress the plyo training program

Answer 24

True

Question 25

_______ overload is the systematic increase in training frequency, volume and intensity in various combinations.

Answer 25

Progressive overload

Question 26

As in any training program, plyo exercise session must begin with a general warmup, stretching, and specific warmup. The specific warmup should consist of low intensity, _____ movements

Answer 26

Dynamic movements

Question 27

Plyo warm up drills:

Answer 27

Marching
Jogging
Skipping
Footwork
Lunging

Question 28

Combine lower body resistance training with upper body plyo.

Answer 28

True

Question 29

____ is the maintenance of a position without movement for a given period of time.

Answer 29

Balance

Question 30

Pertaining eval of the athlete for safety

Answer 30

Technique
Strength
Balance
Physical characteristic

Question 31

Equipment and facilities:
Landing surface: grass, suspended, rubber
Training area: ceiling 3-4 meters (10-13 feet)
Equipment: box height from 6-42 inches, sturdy wood or metal
Proper footwear:
Supervision:

Answer 31

True

Question 32

Lower body plyo drills:

Answer 32

Two foot ankle hop
Single leg ankle hop
Jump in place
Jump and reach
Double leg tuck jumps
Split squat jump
Cycled split squat jump
Single leg tuck jump
Pike jump
Standing jumps
Single leg vertical jump
Jump over barriers
Standing long jump