Exam 2 Week 5 Plyo

Question 1

what is a plyometric exercise

Answer 1

maximal force potential, in the shortest amount of time

Question 2

what type of movements are used in plyo

Answer 2

quick and powerful

Question 3

what cycle of the muscle do we use

Answer 3

the stretch shortening cycle

Question 4

what is the goal of plyo exercise

Answer 4

to improve power and quick movements required by sports, like jumping.

Question 5

the stretch shortening cycle utilizes what unit and what reflex to maximize what

Answer 5

musculotendinous unit, and the stretch reflex to maximize muscle recruitment and power output.

Question 6

what are the 3 phases of plyo (with definitions)

Answer 6

eccentric (energy stored in agonists muscles)
amortization (transition phase)
concentric (energy released by elastic components)

Question 7

what is the amortization phase

Answer 7

time from the eccentric to concentric phase

Question 8

what is the most important phase for force production

Answer 8

amortization

Question 9

the (shorter or longer) the time, the more energy is available for the concentric action

Answer 9

shorter

Question 10

the stored energy allows for a …

Answer 10

larger output from the muscle, compared to a typical concentric action

Question 11

describe the three phases, eccentric amortization and concentric for a drop jump

Answer 11

eccentric- you drop down and go into a deep squat, store energy in muscles
amortization- quickly stop the squat
concentric- jump!

Question 12

when programming plyometrics, what are the 5 things that must be considered

Answer 12

needs analysis 
mode
intensity 
frequency and volume 
recovery

Question 13

what is the mode

Answer 13

the body region performing the activity, (either upper or lower body)

Question 14

what is the intensity

Answer 14

amount of stress placed on the muscles, joints, connective tissue.

Question 15

what is a consideration when choosing an intensity

Answer 15

their level of experience, and where they are in their training.

Question 16

volume of a measure of, and how it it determined

Answer 16

contacts per session, based on the persons plyo experience

Question 17

how can we determine frequency

Answer 17

varies from 1-3 times a week depending on load, where they are in the season, experience with exercises

Question 18

what is the rest time between reps

Answer 18

2-5 seconds

Question 19

what is the rest time between sets

Answer 19

2-5 minutes

Question 20

what is the proper work: rest ratio

Answer 20

1:5-1:10

Question 21

how long should the program be

Answer 21

6-10 weeks

Question 22

what is speed

Answer 22

the skills and abilities needed to achieve high movement velocities

Question 23

what is the focus of speed

Answer 23

reaching maximal velocity, like in sprinting.

Question 24

what three ways can we work on training speed

Answer 24

RT (working on power and strength)
Sprinting
Mobility (work on soft tissue and joints)

Question 25

how can speed be increased

Answer 25

by an increase in stride length, or an increase in stride frequency

Question 26

what are the three phases of sprinting

Answer 26

start, acceleration and top speed

Question 27

what is agility

Answer 27

the skills and abilities needed to change direction, velocity or mode

Question 28

what are the three primary training methods for improving agility

Answer 28

RT (power and eccentrics)
change of direction (stop, accurate in another direction)
perceptual and cognitive ability (reactive drills)

Question 29

examples of agility testing

Answer 29

5-10-5
T-test
Illinois agility

Question 30

what is change of direction

Answer 30

the ability of an athlete to stop and accelerate and change direction

Question 31

what is perceptual cognitive ability

Answer 31

visual scanning, pattern recognition, decision making, knowledge of a situation and accuracy. improving reaction time, like with the lights drills.