Chapter 18 - Program Design and Technique for Plyometric Training

Question 1

Amortization phase

Answer 1

The second phase of the stretch-shortening cycle lasting from the end of the eccentric phase to initiation of concentric muscle action

Question 2

Balance

Answer 2

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

Question 3

Bound

Answer 3

Low body plyometric drills encompassing forward, backward, lateral, double leg and single leg skips and their variations.

Question 4

Box drill

Answer 4

Lower body plyometric drills encompassing box jumps and their variations such as single-leg jump to box, lateral box jumps, and drop freezes

Question 5

Complex training

Answer 5

Workout structure combining high-intensity resistance exercise sets immediately followed by plyometrics

Question 6

Concentric phase

Answer 6

The phase of a movement involving contraction of the agonist muscles - in plyometric training, the concentric phase occurs immediately after the amortization phase in the stretch-shortening cycle

Question 7

Depth jump

Answer 7

Lower body plyometric drills

Question 8

Eccentric phase

Answer 8

Deceleration phase of a movement - in plyometrics, the eccentric phase is the first phase of the stretch-shortening cycle

Question 9

Jumps in place

Answer 9

Low body plyometric drills encompassing squat jumps, single-leg squat jumps, and standing jump variations such as the tuck and pick jump

Question 10

Multiple hops and jumps

Answer 10

Lower body plyometric drills involving jumping forward, backward, or laterally using double or single-leg hops

Question 11

Muscle spindle

Answer 11

Proprioceptor that relays information regarding a muscle’s length and rate of change to the spinal cord

Question 12

Potentiation

Answer 12

An increase in force production that occurs from recent muscle fiber activation or the stretch reflex

Question 13

Series elastic component (SEC)

Answer 13

A model that partially explains the increased force production during plyometrics as a function of the elasticity in connective tissues, particularly the tendons

Question 14

Standing jump

Answer 14

Plyometric exercises involving double and single leg jumps from a standing position - examples include the double leg vertical jump, single-leg vertical jump, the jump-over-barrier, and the standing long jump

Question 15

Stretch reflex

Answer 15

The contraction of an agonist muscle that occurs when the muscle spindle of the agonist muscles are stimulated via a rapid stretch - in plyometrics, the stretch reflex may partially explain the increased force production associated with rapid countermovements and depth jumps

Question 16

Stretch-shortening cycle (SSC)

Answer 16

The cycle that occurs during plyometrics beginning with the eccentric phase followed by the amortization phase and finally the concentric phase - generally thought to occur from a combination of elasticity in tissues and the stretch reflex

Question 17

Throw

Answer 17

Upper body plyometric exercises encompassing a variety of throwing motions using a weighted medicine ball - examples include chest passes, overhead throws, and single-arm throws