Module 8 - Plyometric Training Concepts

Question 1

An active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

Answer 1

Stretch-shortening cycle.

Question 2

Exercises that utilize quick, powerful movements involving an eccentric contraction immediately followed by an explosive concentric contraction.

Answer 2

Plyometric training

Question 3

What are the three phases of plyometric training?

Answer 3

Eccentric phase, amortization (or transition) phase, and the concentric phase.

Question 4

This phase increases muscle spindle activity by pre-stretching the muscle prior to activation.

Answer 4

Eccentric phase

Question 5

The electromechanical delay a muscle experiences in the transition from eccentric (reducing force and storing energy) to concentric (producing force) muscle action.

Answer 5

Amortization phase

Question 6

Occurs immediately after the amortization phase and involves concentric contraction.

Answer 6

Concentric phase

Question 7

Plyometric exercises designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency.

Answer 7

Plyometric-stabilization training

Question 8

Plyometric exercises designed to improve dynamic joint stabilization, eccentric strength, rate of force production, and neuromuscular efficiency.

Answer 8

Plyometric strength training

Question 9

Plyometric exercises are performed as fast and explosively as possible.

Answer 9

Plyometric-power training

Question 10

Plyometric training is defined as?

Answer 10

A quick, powerful movement involving eccentric contraction followed immediately by concentric contraction.

Question 11

True or False: Plyometric training increases the rate of force production?

Answer 11

True

Question 12

During the amortization phase of plyometric exercise the movement pattern that achieves the most powerful response is?

Answer 12

A rapid switch from an eccentric contraction to a concentric contraction.

Question 13

What is the correct order of the three phases of plyometric exercises?

Answer 13

Eccentric, amortization, concentric

Question 14

What is the ability of muscles to exert maximal force in a minimal amount of time?

Answer 14

Rate of force production.

Question 15

Plyometric training can occur in which phase of the OPT model?

Answer 15

1, 2, 3, 4, 5, 6 - All

Question 16

What total volume is appropriate for low-intensity plyometric training?

Answer 16

400 foot contacts

Question 17

Prior to progressing to plyometric training, an athlete will need proficient levels of what?

Answer 17

Core strength

Question 18

A load is first applied during which phase of a plyometric exercise?

Answer 18

Eccentric

Question 19

An example of a plyometric-stabilization exercise is?

Answer 19

Box jump-up with stabilization: transverse plane

Question 20

What is the recommended number of plyometric-strength exercises for a workout?

Answer 20

0-4

Question 21

Plyometric training involves which of the following muscle actions during the loading and unloading phases?

Answer 21

Eccentric/concentric

Question 22

What is the recommended number of plyometric-stabilization exercises for a workout?

Answer 22

0-2

Question 23

Repeat box jumps is a considered what type of exercise?

Answer 23

Plyometric-strength

Question 24

For which two phases of the OPT model may plyometric exercise not be necessary due to specific adaptation goals?

Answer 24

3 and 4