cscs plyometric training

Question 1

what is the sensory muscle fibers?

Answer 1

intrafusal muscle fibers

Question 2

rate of stretching and communicates through spine about quick stretch

Answer 2

muscle spindle

Question 3

tendon

Answer 3

muscle to bone

Question 4

series elastic component

Answer 4

structure that stores mechanical energy

Question 5

what stores more energy, the tendon or muscle?

Answer 5

the tendon

Question 6

phase of muscle contraction:

elastic energy stored in muscle, myosin heads stretch and shear

Answer 6

eccentric

Question 7

phase of muscle contraction:

store mechanical energy, muscle spindle activity

Answer 7

amortization

Question 8

phase of muscle contraction:
energy released by series elastic components
muscle spindles stimulate agonist muscle group

Answer 8

concentric

Question 9

muscle spindles cause the ____ relflex

Answer 9

stretch reflex

Question 10

activate a muscle at high threshold followed by plyometrics

Answer 10

post activation potentiation (pap)

Question 11

combination of neurophysiological activation of muscle spindles and mechanical response from the SEC

Answer 11

stretch shortening cycle

Question 12

the higher the rate of stretch, the higher the _____ _____

Answer 12

muscle recruitment

Question 13

forcex distance / time

Answer 13

power

Question 14

change in momentum

Answer 14

impulse

Question 15

program design:

does this athlete need to do in their sport?

Answer 15

needs analysis

Question 16

depth jumps
\_\_\_\_ intensity 
avoid \_\_\_in box if over \_\_\_\_lbs
\_\_-\_\_in can be used 
typically \_\_-\_\_in

Answer 16

high intensity
avoid over 18in box if over 220lb
16-42in can be used
typically 30-32in

Question 17

squat jumps

___% of 1rm

Answer 17

30% (with barbell on traps)

Question 18

sprinting
acceleration
trunk stays ____
push through ____

max velocity
____ stance after 10m

Answer 18

trunk stays down
push through ground

upright stance after 10m

Question 19

recommended rest time between plyo training?

Answer 19

48-72 hrs

Question 20

what is the appropriate amount of reps for plyo training for a intermediate athlete?

Answer 20

110 reps

Question 21

beginner athletes to plyo training should perform how many reps?

Answer 21

90

Question 22

advanced athletes with plyo should perform how many reps?

Answer 22

120 reps

Question 23

SINGLE LEG HOP:
has ______ component
non-jumping leg should stay _____ in the same position
____ arm(s) help with momentum

Answer 23

1. horizontal (move forward)
2. bent
3. both

Question 24

SINGLE LEG ANKLE HOP:
non jumping leg should stay \_\_\_ in same position
motion coming from \_\_\_\_\_
moving \_\_\_\_\_\_, quick rebound
arms can be \_\_\_\_\_

Answer 24

1. bent
2. ankle
3. vertically
4. used or not

Question 25

POWER SKIP: 
start on \_\_\_ leg, other leg bent to \_\_\_\_ in \_\_\_\_
use \_\_\_\_ arm(s) to swing with \_\_\_\_\_\_
the flexed leg becomes more \_\_\_\_\_ in air
transition to \_\_\_\_\_ leg

Answer 25

1. one, 90-90, front
2. both, momentum
3. flexed
4. opposite

Question 26

SINGLE LEG PUSH OFF 
\_\_\_\_ jump with \_\_\_\_\_
start on one \_\_\_\_ on \_\_\_ near the edge
no \_\_\_\_\_\_movement
use both \_\_\_\_ to assist jump through \_\_\_ on box
land with \_\_\_ foot

Answer 26

1. vertical, box
2. foot, box
3. counter
4. arms, foot
5. same