Plyometric Training

Question 1

Plyometrics enable a muscle to

Answer 1

Reach maximal force in the shortest possible time

Question 2

Power is a ___-_____ relationship

Answer 2

Force-speed

Question 3

Rapid stretch increases

Answer 3

Elastic energy in musculotendinous components

Question 4

Tendons constitute majority of the

Answer 4

Series elastic component

Question 5

Mechanical model steps (5)

Answer 5

Eccentric action , SEC acts as spring and lengthened, elastic energy is stored, immediate concentric action, stored energy released

Question 6

Neurophysiological model

Answer 6

Potentiation of concentric action by use of stretch reflex. Muscle spindle activity

Question 7

Three phases of stretch shortening cycle

Answer 7

Eccentric, amortization, concentric

Question 8

Plyometric program design

Answer 8

Mode, intensity, frequency, recovery, volume, length, progression, warm up

Question 9

Safety considerations

Answer 9

Proper landing technique, center of gravity in line with base of support, shoulders over knees during landing

Question 10

Determine plyo ability through strength

Answer 10

Lower body.. Squat 1 RM should be at least 1.5 times body weight
Upper body.. Bench 1 RM should b a least their body weight and 5 clap pushups in a row

Question 11

Speed for plyo

Answer 11

5 reps of squat with 60% body weight in 5 seconds

Question 12

Balance

Answer 12

Test for 30 seconds

Question 13

Physical characteristics

Answer 13

Weighing more than 220 pounds may cause injury

Question 14

Landing surface

Answer 14

Shock absorbing: grass, suspended floor, rubber mat

Question 15

Equipment

Answer 15

Sturdy boxes with non-slip top
6-42 inches in height
18x24 inches of landing space

Question 16

Proper footwear

Answer 16

Good ankle support, good lateral stability, wide non-slip sole