Plyometric Training

Question 1

Plyometric training is also known as (2)

Answer 1

jump or reactive training

Question 2

Plyometric training uses movements such as (3)

Answer 2

bounding, hopping, and jumping

Question 3

Plyometric training uses movements to develop _ _

Answer 3

muscular power

Question 4

Personal trainers should not use plyometric training with clients until

Answer 4

they posses adequate core, strength, joint stability, and ROM, and have the ability to balance efficiently

Question 5

Success is everyday activities and sport depends on

Answer 5

the speed at which muscular force is generated

Question 6

The eccentric phase is also known as (2)

Answer 6

deceleration or loading phase

Question 7

The eccentric phase increases _ _ activity by _ the muscle before _.

Answer 7

muscle spindle
prestretching
activation

Question 8

What type of energy is stored during the eccentric phase?

Answer 8

potential energy is stored in the elastic components of the muscle

Question 9

The amortization phase is also known as

Answer 9

transition phase

Question 10

What happens if the amortization phase is too long?

Answer 10

Poor neuromuscular efficiency from a loss of elastic potential energy

Question 11

The concentric phase is also known as

Answer 11

unloading phase

Question 12

This is synonymous with releasing a

Answer 12

rubber band after it was stretched.

Question 13

The ultimate goal of plyometric training is to decrease the time between

Answer 13

the eccentric muscle action and the concentric contraction.

Shorten the amortization phase

Question 14

The clients speed will be limited by their

Answer 14

neuromuscular coordination

Question 15

What will happen if you assign exercises that are too advanced for your client?

Answer 15

Will not perform correctly and will compensate leading to synergistic dominance

Question 16

Exercises for plyometric stabilization (4)

Answer 16

squat jump with stabilization
box jump up with stabilization
box jump down with stabilization
multiplanar jump with stabilization

Question 17

Exercises for plyometric strength (4)

Answer 17

squat jump
tuck jump
butt kick
power step up

Question 18

Exercises for plyometric power (3)

Answer 18

ice skaters
single leg power step up
proprioceptive plyometrics

Question 19

OPT level stabilization 
Phase
Exercise type
# of exercises 
Sets
Reps
Tempo
Rest

Answer 19

Phase 1
plyometric stabilization exercises
0-2 exercises
1-3 sets
5-8 reps
controlled tempo (hold for 3-5 seconds)
0-90 second rest

Question 20

OPT level strength
Phase
Exercise type
# of exercises 
Sets
Reps
Tempo
Rest

Answer 20

Phases 2, 3, 4
plyometric strength exercises
0-4 exercises
2-3 sets
8-10 reps
medium tempo (repeating)
0-60 second rest

Question 21

OPT level power
Phase
Exercise type
# of exercises 
Sets
Reps
Tempo
Rest

Answer 21

Phase 5
plyometric power exercises
0-2 exercises
2-3 sets
8-12 reps
as fast as possible
0-60 second rest

Question 22

Plyometric safety considerations:

technique

Answer 22

proper landing, catching, and throwing

Question 23

Plyometric safety considerations:

age

Answer 23

16 years and older closer to the end of puberty

Question 24

Plyometric safety considerations:

weight

Answer 24

under 220lbs

fat weight vs body weight

Question 25

Plyometric safety considerations: | training area

Answer 25

30-100m for traveling | 10ft height

Question 26

Plyometric safety considerations: | equipment

Answer 26

boxes-sturdy and non slip - height 6in to 42in - square foot area 18 x 18, 24 x 24 minimum

Question 27

Mixing plyometrics with RT (3)

Answer 27

lower body ploy with upper body RT and vice versa low intensity RT plyometric drills always 1st in a workout

Question 28

Aerobic exercise has a _ effect on power and _ _ be combined with plyometric drills.

Answer 28

negative | should not

Question 29

3 phases of plyometric training

Answer 29

Eccentric phase Amortization phase Concentric phase

Question 30

The eccentric phase is a quick stretch of the

Answer 30

agonist muscles

Question 31

The eccentric phase activates

Answer 31

the muscle spindles (signal travels to brain)

Question 32

Plyometric exercises increase the rate

Answer 32

of force production

Question 33

Plyometric exercises increase motor

Answer 33

unit recruitment | unit synchronization

Question 34

Plyometric exercises increase firing

Answer 34

frequency

Question 35

Plyometric exercises decrease awkward

Answer 35

movements

Question 36

Plyometric exercises decrease swaying, rocking, and

Answer 36

compensation when changing direction

Question 37

Plyometric exercises decrease _ time

Answer 37

reaction

Question 38

Before beginning a plyometric program the client must have (3)

Answer 38

total body strength core strength balance

Question 39

Before beginning a plyometric program the fitness professional will (3)

Answer 39

follow specific program guidelines follow proper exercise selection criteria follow detailed program variables

Question 40

Exercises must be (4)

Answer 40

safe done with supportive shoes preformed on a proper training surface progressive

Question 41

Proper training surfaces include (4)

Answer 41

grass field basketball court tartan track surface rubber track surface

Question 42

Planes of motion and types of implements (3:3)

Answer 42

``` Planes of motion -sagittal -frontal -transverse Types of implements -tape -cones -boxes ```

Question 43

Types of exercises for lower body (6)

Answer 43

``` hops skips jumps bounds sprints kicks ```

Question 44

Types of exercises for upper body (3)

Answer 44

catches throws hits (punches)

Question 45

Types of exercises for trunk

Answer 45

flexion and rotation combined with upper body plyo's

Question 46

The intensity refers to the amount of

Answer 46

stress put on the joints

Question 47

The stress put on the joints refers to (4)

Answer 47

points of contact speed height of drill body weight

Question 48

Exercises that involve little joint motion

Answer 48

plyometric stabilization exercises

Question 49

Exercises that are designed to establish optimum landing mechanics, postural alignment, and reactive neuromuscular efficiency.

Answer 49

plyometric stabilization exercises

Question 50

Plyometric exercises that end with stabilization (4)

Answer 50

squat jump box jump up box jump down multiplanar jump

Question 51

Exercises that involve more dynamic eccentric and concentric movement through a full ROM

Answer 51

plyometric strength exercises

Question 52

Plyometric strength exercises that minimize time on the ground? (4)

Answer 52

squat jump tuck jump butt kick power step up

Question 53

Exercises that are performed as fast and as explosively as possible

Answer 53

plyometric power exercises

Question 54

Proper landing technique (4)

Answer 54

toe to heel or heel to toe (never flat foot) shoulders over knees feet shoulder width apart never lock joints

Question 55

Proper catching and throwing technique (2)

Answer 55

never lock joints | always follow through

Question 56

For clients over 220lbs what type of intensity and volume should be used?

Answer 56

low intensity and low volume

Question 57

For clients over 220lbs why is the risk of injury higher?

Answer 57

extra force on the joints