Plyometric Exercise

Question 1

In this system of training the rapid eccentric loading phase is the STRETCH cycle, and the concentric phase is the SHORTENING cycle.

Answer 1

Plyometric training

Question 2

In plyometric training, when does the stretch cycle occurs?

Answer 2

During the rapid eccentric loading phase

Question 3

In plyometric training, when does the SHORTENING cycle occurs?

Answer 3

During the unloading concentric phase

Question 4

The period of time between the stretch and shortening cycles is known as the…

Answer 4

amortization phase.
It is important that the amortization phase be kept very brief by a rapid reversal of movements to capitalize on the increased tension in the muscle.

Question 5

In plyometric training, why it is important that the amortization phase be kept very brief (by a rapid reversal of movements)?

Answer 5

to capitalize on the increased tension in the muscle.

Question 6

True or false:
Plyometric training is thought to utilize the series-elastic properties of connective tissues and the stretch reflex of the neuromuscular unit.

Answer 6

True.
More specifically, the loaded, eccentric contraction (stretch cycle) is thought to prepare the contractile elements of the muscle for a concentric contraction (shortening cycle) by stimulation and activation of the monosynaptic stretch reflex.

Question 7

True or false:
plyometric training is beneficial for individuals with moderately low as well as high fitness levels prior to the start of training.

Answer 7

True

Question 8

What are the contraindications of plyometric training?

Answer 8

• Joint instability
• Inflammation
• Pain

Question 9

In preparation for plyometrics, what is the level of muscle groups strength and pain free ROM criteria?

Answer 9

• 80% to 85% level of strength of the involved muscle groups (compared to the contralateral extremity)
• 90% to 95% pain-free ROM of the moving joints.

Question 10

True or false:
A plyometric drill should be designed with specific functional activities in mind and should include movement patterns that replicate the desired activity.

Answer 10

True

Question 11

Before initiating plyometric training the therapist make sure:
Preparation for plyometrics

Answer 11

-Able to perform ADLs level activities/ demands without pain or
swelling
-Patient must have nearly full ROM: Guideline: 90-95% of ROM -Adequate strength: Guideline: 80-85% level of strength.
-Adequate endurance and neuromuscular control

Question 12

When is Plyometric training is appropriate?

Answer 12

• the advanced phases of rehabilitation for carefully selected,
• active individuals who must achieve a high level of physical performance in specific, high-demand activities.

Question 13

What is the FREQUENCY of plyometric exercises?

Answer 13

-High-intensity plyometric exercises:
2x per week for healthy population (allows 48-72 hours of rest in between)
-Low-intensity plyometric exercise:
3x per week for patients in rehab provided no joint irritation or significant muscle soreness

Question 14

This type of exercising is defined as a system of high-velocity resistance training characterized by a rapid, resisted, eccentric (lengthening) contraction during which the muscle elongates, immediately followed by a rapid reversal of movement with a resisted concentric (shortening) contraction of the same muscle.

Answer 14

Plyometric training

Question 15

In rehab, the selection of intensity of plyometric training is based on

Answer 15

• the ability of the healing tissue to handle loading and

- the ability of the patient to perform an activity with proper technique

Question 16

What is the work-rest ratio in plyometric exercise (Within one session)?

Answer 16

• Low-intensity plyometric exercise: 1:1 or 1:2

- High-intensity plyometric exercise: 1:5 or 1:10

Question 17

For how many minutes will a patient rest between the sets of a high intensity plyometric training program if each set last 1 minute?

Answer 17

Between 5 to 10 minutes

Question 18

For how many minutes will a patient rest between the sets of a low-intensity plyometric training program if each set last 1 minute?

Answer 18

1 to 2 minutes

Question 19

When would a therapist progress the plyometric training exercise?

Answer 19

Progress only when the exercise is completed with proper

form and without any increase in symptoms

Question 20

The optimal frequency of plyometric sessions is …

Answer 20

two sessions per week, which allows a 48-to 72-hour recovery period between sessions. Maximum training benefits typically occur within an 8-to 10-week duration.