Chapter 8: Plyometric Training Concepts

Question 1

Stretch-shortening cycle

Answer 1

active stretch (eccentric contraction) followed by an immediate shortening (concentric contraction) of the same muscle

Question 2

Plyometric training

Answer 2

exercises involving an eccentric contraction immediately followed by an explosive concentric contraction.

Question 3

Phases of plyometric exercises

Answer 3

eccentric (loading phase), amortization (transition phase), and concentric
(unloading phase)

Question 4

Phases of plyometric exercises:

Eccentric phase

Answer 4

pre-stretching muscle prior to activation; increases muscle spindle activity

Question 5

Phases of plyometric exercises:

Amortization phase

Answer 5

electrochemical delay in the transition from eccentric to concentric muscle action.

Question 6

Phases of plyometric exercises:

Concentric phase

Answer 6

concentric force production immediately after the amortization phase.

Question 7

PLYOMETRIC TRAINING PARAMETERS:

Exercise Selection

Answer 7

• Safe
• Done with supportive shoes
• Performed on a proper training surface
• Performed with proper supervision
• Progressive
• Activity-specific

Question 8

PLYOMETRIC TRAINING PARAMETERS:

Variables

Answer 8

• Plane of motion
• Range of motion
• Type of resistance
• Type of implements
• Muscle action
• Speed of motion
• Duration
• Frequency
• Amplitude of movement

Question 9

Plyometric training adaptations

Answer 9

enhanced muscle spindle activity, desensitization of the GTO, enhanced neuromuscular efficiency, increased strength, improved muscle activation, improved muscle coordination.

Question 10

Plyometric-stabilization exercises

Answer 10

establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency; used in Stabilization Level of OPT model.

Question 11

Plyometric-strength exercises

Answer 11

improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency; used in Strength Level of OPT model.

Question 12

Plyometric-power exercises

Answer 12

the entire spectrum of muscle actions and contraction velocities; performed as fast and explosively as possible; used in Power Level of OPT model.

Question 13

PLYOMETRIC PROGRAM DESIGN PARAMETERS

Stabilization

Answer 13

Phase(s): 1
Example Exercises: 0–2 Plyometric-stabilization
Squat jump with stabilization، Box jump-up with stabilization.
Sets/Reps: 1–3 sets × 5–8 reps
Tempo: Controlled (hold landing position for 3–5 seconds)
Rest: 0–90 s

Question 14

PLYOMETRIC PROGRAM DESIGN PARAMETERS

Strength

Answer 14

Phase(s): 2, 3, 4
Example Exercises: 0–4 Plyometric-strength.
Power step-ups. Lunge jumps
Sets/Reps: 2–3 sets × 8–10 reps
Tempo: Repeating
Rest: 0–60 s

Question 15

PLYOMETRIC PROGRAM DESIGN PARAMETERS

Power

Answer 15

Phase(s): 5, 6
Example Exercises: 0–2 Plyometric-power.
Depth jump to bounding. Hurdle jump to sprinting
Sets/Reps: 2–3 sets × 8–12 reps
Tempo: As fast as possible
Rest: 0–60 s