Chapter 18: Program Design for Plyometric Training

Question 1

what are plyometrics?

Answer 1

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

Question 2

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

Answer 2

mechanical

Question 3

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

Answer 3

released

Question 4

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

Answer 4

tendons

Question 5

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

Answer 5

naturally returns the muscles and tendons to their unstretched position

Question 6

primary source of muscle force during concentric muscle action

Answer 6

contractile component (CC)

Question 7

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

Answer 7

no concentric phase
eccentric phase too long
too much joint motion

Question 8

activating a muscle at high threshold followed by plyometrics

Answer 8

post activation potentiation (PAP)

Question 9

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

Answer 9

potentiation

Question 10

what are the three phases of the stretch shortening cycle?

Answer 10

eccentric
amortization
concentric

Question 11

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

Answer 11

eccentric phase

Question 12

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

Answer 12

amortization phase

Question 13

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

Answer 13

concentric phase

Question 14

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

Answer 14

stretch shortening cycle

Question 15

high rate of stretch = higher muscle ___________

Answer 15

recruitment

Question 16

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

Answer 16

stretch reflex

Question 17

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

Answer 17

loses tension in the muscles/tendons

Question 18

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

Answer 18

stretch

Question 19

what is impulse?

Answer 19

change in momentum

Question 20

begins at touchdown and continues until the movement ends

Answer 20

eccentric phase

Question 21

the quick transition from eccentric to concentric WITHOUT MOVEMENT

Answer 21

amortization phase

Question 22

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

Answer 22

concentric phase

Question 23

_______ body ploys are appropriate for virtually any athlete or sport

Answer 23

lower body

Question 24

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

Answer 24

intensity

Question 25

an intensity increases, volume should ________

Answer 25

decrease

Question 26

what is the recommended recovery time between plyometric sessions?

Answer 26

48 to 72 hours

Question 27

how many plyometric sessions per week do athletes commonly perform?

Answer 27

2 to 4 sessions/week

Question 28

what load %1RM for squat jumps?

Answer 28

30%

Question 29

what level of intensity are depth jumps?

Answer 29

high

Question 30

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

Answer 30

18

Question 31

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

Answer 31

16 to 42 inches

Question 32

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

Answer 32

5 to 10 seconds

Question 33

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

Answer 33

2 to 3 minutes

Question 34

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

Answer 34

1:5 to 1:10

Question 35

what are possible factors that affect plyometric intensity?

Answer 35

points of contact speed of drill height of drill body weight

Question 36

how are lower body plyometric volumes expressed?

Answer 36

number of contacts or distance per workout

Question 37

how are upper body plyometric volumes expressed?

Answer 37

number of throws or catches per workout

Question 38

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

Answer 38

80 to 100 contacts per sesión

Question 39

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

Answer 39

100 to 120 contacts per session

Question 40

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

Answer 40

120 to 140 contacts per session

Question 41

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

Answer 41

4

Question 42

how long do most plyometric programs last?

Answer 42

6 to 10 weeks

Question 43

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

Answer 43

progressive overload

Question 44

what is progressive overload?

Answer 44

systematic increase in training frequency, volume, and intensity

Question 45

athletes should perform plyometrics before or after aerobic conditioning?

Answer 45

before

Question 46

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

Answer 46

aerobic exercise may have a negative effect on power production

Question 47

depth jumps should not be performed until growth plates are _______

Answer 47

closed

Question 48

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

Answer 48

5

Question 49

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

Answer 49

marching jogging skipping footwork lunging

Question 50

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

Answer 50

valgus

Question 51

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

Answer 51

adolescents

Question 52

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

Answer 52

3 to 4 days

Question 53

high intensity resistance training followed by plyometrics for post activation potentiation

Answer 53

complex training

Question 54

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

Answer 54

upper/lower

Question 55

why is it not useful to train plyometrics in sand?

Answer 55

sand or unstable surfaces take away from the amortization phase

Question 56

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

Answer 56

standing quarter squat half squat

Question 57

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

Answer 57

30 seconds

Question 58

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

Answer 58

220

Question 59

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

Answer 59

shock absorption

Question 60

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

Answer 60

3 to 4 meters or 9 to 13 feet

Question 61

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

Answer 61

30 meters

Question 62

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

Answer 62

18 x 24 inches