Chp 18 Program Design and Technique for Plyometric Training

Question 1

Elastic energy in _____ and _____ is increased with a _____ and then briefly stored.

Answer 1

tendons; muscles; rapid stretch

Question 2

The _____, when stretched, stores elastic energy that increases the force produced.

Answer 2

series elastic component (SEC)

Question 3

The _____ is the primary source of muscle force during concentric muscle action.

Answer 3

contractile component (CC) (i.e., actin, myosin, and cross-bridges)

Question 4

The _____ exerts a passive force with unstimulated muscle stretch.

Answer 4

parallel elastic component (PEC) (i.e., epimysium, perimysium, endomysium, sarcolemma)

Question 5

When muscle spindles are stimulated, the _____ is stimulated, sending input to the spinal cord via _____ nerve fibers.

After synapsing the _____ in the spinal cord, impulses travel to the _____, causing a reflexive muscle actions.

Answer 5

stretch reflex
Type Ia

alpha motor neurons
agonist extrafusal fibers

Question 6

The stretch-shortening cycle (SSC) employs both the _____ of the SEC and _____ of the stretch reflex to facilitate _____ over a minimal amount of time.

Answer 6

energy storage
stimulation
maximal increase in muscle recruitment

Question 7

_____ is vital to muscle recruitment and activity resulting from the SSC.

Answer 7

A fast rate of musculotendinous stretch

Question 8

Needs Analysis
To properly design a plyometric training program, the strength and conditioning professional must analyze the needs of the athlete by evaluating _____, _____ and _____.

Answer 8

his or her sport
sport position
training status

Question 9

Factors affecting plyometric intensity

Answer 9

points of contact
speed
height of the drill
participant weight

Question 10

Frequency

_____ to _____ hours between plyometric session is a typical recovery time guideline for prescribing plyometrics.

Answer 10

48; 72

Question 11

Recovery for depth jumps may consist of _____ of rest between repetitions and _____ between sets.

Answer 11

5 to 10 seconds

2 to 3 minutes

Question 12

Lower body plyometric volume is normally given as the _____ per workout but may also be expressed as _____, as with plyometric bounding.

Answer 12

the number of foot contacts

didtance

Question 13

Upper body plyometric volume is typically expressed as _____ or _____ per workout.

Answer 13

the number of throws

catches

Question 14

Plyometric Volumes (contacts per session)
Beginner:
Intermediate:
Advanced:

Answer 14

80 - 100
100 - 120
120 - 140

Question 15

Most programs range from _____ weeks; however, vertical jump height improves as quickly as _____ weeks after the start of a plyometric training program.

Answer 15

6 to 10

4

Question 16

Plyometric exercise session must begin with a _____, _____, and a _____.

The specific warm-up should consist of _____.

Answer 16

general warm-up
stretching
specific warm-up

low-intensity, dynamic movements

Question 17

Age Considerations - Adolescents

The primary goal is to _____ and _____ that will carry over into adult athletic participation.

_____ and _____ are contraindicated for this population.

Answer 17

develop neuromuscular control; anaerobic skills

Depth jump; high-intensity lower body plyometrics

Question 18

Masters

The plyometric program should include no more than _____ low- to moderate- intensity exercises.

The volume should be lower, that is, should include fewer _____ than a standard plyometric training program.

Answer 18

5

total foot contacts

Question 19

For lower body plyometrics, _____ is essential, particularly for depth jump

Answer 19

proper landing technique

Question 20

The _____ should over the knees, and the knees over the _____ during the landing.

Answer 20

shoulders

toes

Question 21

For lower body plyometrics, previous recommendations held that the athlete’s 1RM squat should be at least _____ his or her body weight.

Answer 21

1.5 times

Question 22

An athlete beginning plyometric training for the first time would be required to stand on one leg for _____ without falling.

Answer 22

30s

Question 23

An experienced athlete beginning an advanced plyometric training program must maintain a _____ for _____ without falling.

Answer 23

single-leg squat

30s

Question 24

Balance Tests Positions
1.
2.
3.

Answer 24

standing
quater squat
half squat

Question 25

Athletes weighing over _____ should not perform depth jumps from heights greater than _____ inches.

Answer 25

220lbs

18

Question 26

Most bounding and running drills require at least _____ of straightaway, though some drills may require a straightaway of _____.

Answer 26

30m (33 yards)

100m

Question 27

For most standing box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be _____.

Answer 27

3 to 4m

Question 28

Boxes should range in height from _____ to _____ inches and should have landing surfaces of at least _____ by _____ inches.

Answer 28

6; 42

18; 24

Question 29

The recommended height for depth jumps ranges from _____ to _____ inches, with _____ to _____ inches being the norm.

Answer 29

16; 42

30; 32

Question 30

Begin depth jump with the height of _____.

Answer 30

12 inches