Chapter 18 - Program Design for Plyometric Training

Question 1

Mechanical Model of Plyometric Exercise

Answer 1

Rapid stretch stores elastic energy in tendons

Concentric muscle action follows immediately releases energy

Question 2

SEC

Answer 2

Series elastic component

when stretched, stores elastic energy that increases the force produced

Question 3

CC

Answer 3

Contractile Component

actin, myosin, cross-bridges
primary source of muscle force during concentric muscle action

Question 4

PEC

Answer 4

Parallel elastic component

(epimysium, perimysium, endomysium, sarcolemma)

exerts a passive force with unstimulated muscle stretch

Question 5

Neurophysiological Model

Answer 5

Stretch Reflex

Question 6

Stretch Reflex

Answer 6

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

Question 7

Muscle Spindles

Answer 7

Intrafusal muscle fibers, monitor changes in muscle length

Question 8

Stretch-Shortening Cycle

Answer 8

SSC

Combines mechanical and neurophysiological mechanisms and is the basis of plyometric exercise.

Question 9

Phases of SSC

Answer 9

I. Eccentric
II. Amortization
II. Concentric

Question 10

I. Eccentric Phase

Answer 10

Stretch of the agonist

Begins at touchdown and continues until the movement ends

Question 11

II. Amortization Phase

Answer 11

Pause in between phases I and III (transition)

It is the most crucial allowing greater power production

Question 12

III. Concentric Phase

Answer 12

Shortening of agonist muscle fibers

Comprises the entire push-off time, until the athlete’s foot leaves the surface

Question 13

Program Design for Plyometrics

Answer 13

Need Analysis
Mode
Intensity
Frequency
Recovery
Volume
Program Length
Progression
Warm Up

Question 14

Intensity

Answer 14

It is controlled primarily by the TYPE of Plyometric drill

Question 15

Factors affecting intensity

Answer 15

Points of contact
Speed
Height of the Drill
Participants weight

Question 16

Frequency

Answer 16

48-72h between plyo sessions

2-4 sessions per week

Question 17

Recovery

Answer 17

5-10 seconds in between reps
2-3 minutes between sets

(1:5 - 1:10 work ratio)

Question 18

Volume

Answer 18

Number of throws or catches (upper body)

Number of ground contact (lower body)

Question 19

Appropriate Plyometric Volumes

Answer 19

Beginner 80-100
Intermediate 100-120
Advanced 120-140

Question 20

Warm-Up

Answer 20

Low-intensity, dynamic movements

Marching, jogging, skipping, footwork, lunging

Question 21

Adolescent Recommendation

Answer 21

It is contraindicated for this population to perform depth jumps and high intensity lower body plyo

Question 22

Safety Considerations (technique)

Answer 22

The shoulders are in line in the line with the knees for proper landing

Question 23

Safety Considerations (strength)

Answer 23

1RM squat at least should be 1.5 of his body weight. But most important is TECHNIQUE

Question 24

Safety Considerations (balance)

Answer 24

Hold 30sec in each

Standing
Quarter squat
Half squat

Question 25

Beginning Plyometric training for the first time

Answer 25

must stand on one leg for 30 seconds without failing

Question 26

Beginning an advanced plyometric program

Answer 26

must maintain a single-leg half squat for 30 seconds

Question 27

Safety Considerations (physical characteristics)

Answer 27

weight more than 220 pounds should NOT perform depth jumps greater than 18 INCHES

Question 28

Landing Surface

Answer 28

Grass field, suspended floor, rubber mat

Question 29

Training area

Answer 29

at least 30m of straightway, or 100m

ceiling height should be 3-4m in order to be adequate

Question 30

Equipment

Answer 30

Boxes should range from 6 to 42 inches

Boxes should have a landing surface of at least 18 by 24inches

Question 31

Depth Jumping Height

Answer 31

16 to 42in
30 to 32 being the norm