NASM CPT Chapter 18

Question 1

form of exercise that uses explosive movements, such as bounding, jumping, or forceful upper body movements, to develop muscular power involving an explosive concentric muscle contraction preceded by an eccentric (“cocking”) muscle action

Answer 1

plyometric training (jump or reactive training)

Question 2

reaction force imparted by the ground on the body when a body segment makes contact with it

Answer 2

ground reaction forces

Question 3

the reaction stimulus clients encounter during plyometric training, which is the ground surface in this case

Answer 3

reactive training

Question 4

ability to generate force as quickly as possible

the ability of muscles to exert maximal force output in a minimal amount of time

Resistance training combined with plyometric exercises significantly increase ____ ____ _____, facilitating increases in strength and power

Ex. squatting down is the eccentric motion and projecting upward is the concentric contraction

Answer 4

rate of force production

Question 5

loading of a muscle eccentrically to prepare it for a rapid concentric contraction

Answer 5

stretch shortening cycle

Question 6

to move with precision, forces must be eccentrically loaded, isometrically stabilized, and then unloaded or concentrically accelerated

Answer 6

integrated performance paradigm

Question 7

the 3 phases of the stretch shortening cycle:

Answer 7

1. eccentric (loading) phase
Predicated on 3 stretch variables:	
Magnitude of stretch
Rate of the stretch
Duration of the stretch

2. amortization (transition) phase
3. concentric (unloading) phase
   This phase uses the stored elastic energy from the eccentric phase to either enhance muscle force production or dissipate the energy as heat

Question 8

The amortization phase is also known as the _______ _____: describes that space in time during which the muscle must switch from overcoming force to imparting force in the intended direction

Answer 8

electromechanical delay

Question 9

The ______ the amortization phase, the more effective and powerful the plyometric movement

Answer 9

shorter

If the amortization phase is prolonged, the stored elastic energy is dissipated as heat, and the stretch reflex is not fully used, which results in significantly less concentric force output

Question 10

One of the primary objectives of plyometric training is to ____ the time in the amortization phase

Answer 10

reduce

Question 11

The ultimate goal of plyometric training is to maximize function as described by the _____ ______ ____

Answer 11

integrated performance paradigm

Question 12

The speed of muscular exertion is limited by neuromuscular coordination, but plyometric training improves _____ _____ (ability of the nervous system to recruit the correct muscles to produce force, reduce force, and dynamically stabilize the body’s structure in all three planes of motion)

Answer 12

neuromuscular efficiency

Question 13

Plyometric training increases muscle size and limits the effects of _____ (loss of muscle tissue)

Answer 13

sarcopenia

Question 14

the distance covered and the amount of effort or stress applied by the muscles, connective tissue, and joints during plyometric drills

Answer 14

plyometric intensity

Question 15

the number of foot contacts, throws, or catches in a plyometric exercise

Ex. 3 sets of 5 squats = volume of 15 total squats

Answer 15

plyometric volume

Question 16

Increase in intensity = _______ in training volume

Answer 16

decrease

Question 17

General recommendation: allow at least __ ___ between intense plyometric training sessions or at least ___ to ___ hours between sessions for novice individuals

Answer 17

1 day

48 to 72

Question 18

Most apparently healthy clients will be able to perform __ to ____ plyometric training sessions per week

As a general rule, recovery times of __ to ___seconds between drills should be sufficient for full recovery

Answer 18

one to three

60 to 120

Question 19

1st plyometric training progression (4)

When landing, they should hold the landing position for 3-5 sec

Answer 19

Squat jump with stabilization: Knees in line with toes upon landing

Box jump-up with stabilization

Box jump-down with stabilization: Must step off from height first

Multiplanar jump with stabilization

Question 20

2nd training progression: more amplitude and dynamic motion and speed (4)

After efficiently performing plyometrics with a stabilization component, clients can progress to performing them in repeat succession

Answer 20

Squat jump

Tuck jump

Butt kick

Power step-up

Question 21

final plyometric training progression: exercises involving explosive, powerful movements (5)

Answer 21

Ice skaters (also known as skater jumps)

Single-leg power step-up

Proprioceptive plyometrics

Depth jump

plyometric push up (avoid if client has hand/ wrist pain)

Question 22

______ loading: allows a person to jump higher during plyometric exercises

Answer 22

Eccentric

Question 23

_____ movements of the knee can result in injury to ligaments/tendons (ACL)

ex. not allowing the knee to cave inward during a lunge jump exercise

Answer 23

Lateral

Question 24

Jump-____ exercises are considered more advanced than jump-___ because they challenge landing mechanics

Answer 24

down

ups

Question 25

If all the stored elastic energy from the eccentric phase is not used during the concentric phase, the unused energy is dissipated as _____

Answer 25

heat

Question 26

Most highly progressed plyometric exercise: ____ _____ ___ ____-____

Answer 26

transverse plane box jump-down

Question 27

Injuries often occur when rotating/moving ______. ______ plane movements are where the fewest injuries occur

Answer 27

laterally

Sagittal

Question 28

Plyometric exercises increase rate of force production (power) and ___ ___ recruitment

Answer 28

motor unit

Question 29

phase where nerves meet synapse in spinal cord; signal sent to stretched muscle

Answer 29

amortization phase

Question 30

phase where elastic energy is stored; stimulation of muscle spindles; signal sent to spinal cord

Answer 30

eccentric phase

Question 31

phase where elastic energy is released; enhanced muscle force production

Answer 31

concentric phase

Question 32

When introducing plyometric exercises, especially to new or beginner clients, movements should involve lower amplitude jumps, designed to establish what?

Answer 32

optimal landing mechanics

Question 33

When initially attempting a multiplanar box jump-down with stabilization exercise, the client should be instructed to do which of the following?

Answer 33

step off and drop from the prescribed height

Question 34

Why are plyometrics best performed on grass playing fields, basketball courts, or tartan tracks?

Answer 34

the surfaces are more stable, which helps reduce injury risk.

Question 35

What is the correct order of the phases of plyometric exercise?

Answer 35

eccentric loading, amortization, concentric unloading