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CSCS > Chapter 18: Program Design for Plyometric Training > Flashcards

Chapter 18: Program Design for Plyometric Training Flashcards

1
Q

what are plyometrics?

A

quick, powerful movements that use a countermovement to enable a muscle to reach maximal force in the shortest possible time

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2
Q

according to the ________ model of plyometric exercise, elastic energy in tendons and muscles is increased with a rapid stretch (eccentric phase) and then briefly stored

A

mechanical

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3
Q

if a concentric muscle action immediately follows an eccentric muscle action, the stored energy is _______ and contributes to the total force production

A

released

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4
Q

what makes up the majority of the series elastic component (SEC)?

A

tendons

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5
Q

how does the series elastic component contribute to the total force production?

A

naturally returns the muscles and tendons to their unstretched position

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6
Q

primary source of muscle force during concentric muscle action

A

contractile component (CC)

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7
Q

what are the 3 reasons why stored energy can dissipate and be lost as heat?

A

no concentric phase
eccentric phase too long
too much joint motion

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8
Q

activating a muscle at high threshold followed by plyometrics

A

post activation potentiation (PAP)

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9
Q

when muscle spindles sense muscle stretch, it results in reflexive activation called what?

A

potentiation

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10
Q

what are the three phases of the stretch shortening cycle?

A

eccentric
amortization
concentric

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11
Q

what phase of the SSC does the agonist muscle stretch, muscle spindles are stimulated, and elastic energy is stored in the SEC?

A

eccentric phase

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12
Q

what phase of the SSC is the pause between phases I and III and the stretch reflex neuron pathway occurs?

A

amortization phase

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13
Q

what phase of the SSC involves the shortening of the agonist muscle fibers and elastic energy is released from the SEC?

A

concentric phase

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14
Q

cycle that uses both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time

A

stretch shortening cycle

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15
Q

high rate of stretch = higher muscle ___________

A

recruitment

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16
Q

what is the body’s involuntary response to an external stimulus that stretches the muscle?

A

stretch reflex

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17
Q

why does too much motion at a joint dissipate stored energy as heat?

A

loses tension in the muscles/tendons

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18
Q

a fast rate of musculotendinous _______ is vital to muscle recruitment and activity resulting from the stretch shortening cycle

A

stretch

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19
Q

what is impulse?

A

change in momentum

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20
Q

begins at touchdown and continues until the movement ends

A

eccentric phase

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21
Q

the quick transition from eccentric to concentric WITHOUT MOVEMENT

A

amortization phase

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22
Q

follows the amortization phase and comprises the entire push off time until the athlete’s foot leaves the surface

A

concentric phase

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23
Q

_______ body ploys are appropriate for virtually any athlete or sport

A

lower body

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24
Q

plyometric ______ refers to the amount of stress placed on muscles, connective tissues, and joints

A

intensity

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25
Q

an intensity increases, volume should ________

A

decrease

26
Q

what is the recommended recovery time between plyometric sessions?

A

48 to 72 hours

27
Q

how many plyometric sessions per week do athletes commonly perform?

A

2 to 4 sessions/week

28
Q

what load %1RM for squat jumps?

A

30%

29
Q

what level of intensity are depth jumps?

A

high

30
Q

if the athletes weighs more than 220 pounds, they should avoid performing depth jumps off boxes higher than ___ inches

A

18

31
Q

although depth jumps are typically performed off boxes 30-32 inches high, what is the height range that can be used in inches?

A

16 to 42 inches

32
Q

what is the recommended recovery time for depth jumps in between reps?

A

5 to 10 seconds

33
Q

what is the recommended recovery time for depth jumps in between sets?

A

2 to 3 minutes

34
Q

what is the proper work to rest ratio is the most appropriate to assign to a plyometric training workout?

A

1:5 to 1:10

35
Q

what are possible factors that affect plyometric intensity?

A

points of contact
speed of drill
height of drill
body weight

36
Q

how are lower body plyometric volumes expressed?

A

number of contacts or distance per workout

37
Q

how are upper body plyometric volumes expressed?

A

number of throws or catches per workout

38
Q

what is a recommended lower body plyo volume for beginner athletes?

A

80 to 100 contacts per sesión

39
Q

what is a recommended lower body plyo volume for intermediate athletes?

A

100 to 120 contacts per session

40
Q

what is a recommended lower body plyo volume for advanced athletes?

A

120 to 140 contacts per session

41
Q

vertical jump height improves as quickly as ____ weeks after the start of a plyometric training program

A

4

42
Q

how long do most plyometric programs last?

A

6 to 10 weeks

43
Q

because plyometrics is a form of resistance training, it must follow the principle of ___________ ___________

A

progressive overload

44
Q

what is progressive overload?

A

systematic increase in training frequency, volume, and intensity

45
Q

athletes should perform plyometrics before or after aerobic conditioning?

A

before

46
Q

why is it recommended for athletes to perform plyometric exercises before aerobic endurance training?

A

aerobic exercise may have a negative effect on power production

47
Q

depth jumps should not be performed until growth plates are _______

A

closed

48
Q

for masters, no more than ____ low to moderate intensity exercises in a plyometric session

A

5

49
Q

what are some examples of low intensity, dynamic movements that can be performed as a plyo warmup?

A

marching
jogging
skipping
footwork
lunging

50
Q

special attention to ______ positioning must be given to reduce an athlete’s risk of lower extremity injury

A

valgus

51
Q

depth jumps and high intensity lower body plyos are contraindicated for what population?

A

adolescents

52
Q

what is the recommended recovery time between plyo workouts for masters?

A

3 to 4 days

53
Q

high intensity resistance training followed by plyometrics for post activation potentiation

A

complex training

54
Q

________ body resistance training should be combined with ______ body plyometrics and vice versa

A

upper/lower

55
Q

why is it not useful to train plyometrics in sand?

A

sand or unstable surfaces take away from the amortization phase

56
Q

what three balance test positions must be performed to start a plyometric training program?

A

standing
quarter squat
half squat

57
Q

how many seconds does each balance position have to be held on one leg?

A

30 seconds

58
Q

athletes who weigh more than ____ pounds may be at an increased risk for injury when performing plyometrics

A

220

59
Q

to prevent injuries, the landing surface used for lower body plyometrics must possess adequate ______ ___________

A

shock absorption

60
Q

what is the recommended ceiling height for box and depth jumps?

A

3 to 4 meters or 9 to 13 feet

61
Q

most bounding and running drills require at least ____ meters or 33 yards

A

30 meters

62
Q

boxes should have landing surfaces of at least ___ by ___ inches

A

18 x 24 inches

CSCS (24 decks)

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