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Test 4B Tues/Thurs > Plyometric Training > Flashcards

Plyometric Training Flashcards

1
Q

Plyometric training is also known as (2)

A

jump or reactive training

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2
Q

Plyometric training uses movements such as (3)

A

bounding, hopping, and jumping

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3
Q

Plyometric training uses movements to develop _ _

A

muscular power

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4
Q

Personal trainers should not use plyometric training with clients until

A

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

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5
Q

Success is everyday activities and sport depends on

A

the speed at which muscular force is generated

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6
Q

The eccentric phase is also known as (2)

A

deceleration or loading phase

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7
Q

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

A

muscle spindle
prestretching
activation

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8
Q

What type of energy is stored during the eccentric phase?

A

potential energy is stored in the elastic components of the muscle

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9
Q

The amortization phase is also known as

A

transition phase

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10
Q

What happens if the amortization phase is too long?

A

Poor neuromuscular efficiency from a loss of elastic potential energy

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11
Q

The concentric phase is also known as

A

unloading phase

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12
Q

This is synonymous with releasing a

A

rubber band after it was stretched.

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13
Q

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

A

the eccentric muscle action and the concentric contraction.

Shorten the amortization phase

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14
Q

The clients speed will be limited by their

A

neuromuscular coordination

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15
Q

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

A

Will not perform correctly and will compensate leading to synergistic dominance

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16
Q

Exercises for plyometric stabilization (4)

A

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

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17
Q

Exercises for plyometric strength (4)

A

squat jump
tuck jump
butt kick
power step up

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18
Q

Exercises for plyometric power (3)

A

ice skaters
single leg power step up
proprioceptive plyometrics

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19
Q 
OPT level stabilization 
Phase
Exercise type
# of exercises 
Sets
Reps
Tempo
Rest
A 
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
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20
Q 
OPT level strength
Phase
Exercise type
# of exercises 
Sets
Reps
Tempo
Rest
A 
Phases 2, 3, 4
plyometric strength exercises
0-4 exercises
2-3 sets
8-10 reps
medium tempo (repeating)
0-60 second rest
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21
Q 
OPT level power
Phase
Exercise type
# of exercises 
Sets
Reps
Tempo
Rest
A 
Phase 5
plyometric power exercises
0-2 exercises
2-3 sets
8-12 reps
as fast as possible
0-60 second rest
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22
Q

Plyometric safety considerations:

technique

A

proper landing, catching, and throwing

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23
Q

Plyometric safety considerations:

age

A

16 years and older closer to the end of puberty

24
Q

Plyometric safety considerations:

weight

A

under 220lbs

fat weight vs body weight

25
Q

Plyometric safety considerations:

training area

A

30-100m for traveling

10ft height

26
Q

Plyometric safety considerations:

equipment

A

boxes-sturdy and non slip

  • height 6in to 42in
  • square foot area 18 x 18, 24 x 24 minimum
27
Q

Mixing plyometrics with RT (3)

A

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

28
Q

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

A

negative

should not

29
Q

3 phases of plyometric training

A

Eccentric phase
Amortization phase
Concentric phase

30
Q

The eccentric phase is a quick stretch of the

A

agonist muscles

31
Q

The eccentric phase activates

A

the muscle spindles (signal travels to brain)

32
Q

Plyometric exercises increase the rate

A

of force production

33
Q

Plyometric exercises increase motor

A

unit recruitment

unit synchronization

34
Q

Plyometric exercises increase firing

A

frequency

35
Q

Plyometric exercises decrease awkward

A

movements

36
Q

Plyometric exercises decrease swaying, rocking, and

A

compensation when changing direction

37
Q

Plyometric exercises decrease _ time

A

reaction

38
Q

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

A

total body strength
core strength
balance

39
Q

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

A

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

40
Q

Exercises must be (4)

A

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

41
Q

Proper training surfaces include (4)

A

grass field
basketball court
tartan track surface
rubber track surface

42
Q

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

A 
Planes of motion 
-sagittal
-frontal
-transverse
Types of implements
-tape
-cones
-boxes
43
Q

Types of exercises for lower body (6)

A 
hops
skips
jumps
bounds
sprints
kicks
44
Q

Types of exercises for upper body (3)

A

catches
throws
hits (punches)

45
Q

Types of exercises for trunk

A

flexion and rotation combined with upper body plyo’s

46
Q

The intensity refers to the amount of

A

stress put on the joints

47
Q

The stress put on the joints refers to (4)

A

points of contact
speed
height of drill
body weight

48
Q

Exercises that involve little joint motion

A

plyometric stabilization exercises

49
Q

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

A

plyometric stabilization exercises

50
Q

Plyometric exercises that end with stabilization (4)

A

squat jump
box jump up
box jump down
multiplanar jump

51
Q

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

A

plyometric strength exercises

52
Q

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

A

squat jump
tuck jump
butt kick
power step up

53
Q

Exercises that are performed as fast and as explosively as possible

A

plyometric power exercises

54
Q

Proper landing technique (4)

A

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

55
Q

Proper catching and throwing technique (2)

A

never lock joints

always follow through

56
Q

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

A

low intensity and low volume

57
Q

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

A

extra force on the joints

Test 4B Tues/Thurs (8 decks)

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