plyometrics

Question 1

What is intensity?

Answer 1

The amount of stress placed on the muscles, connective tissue and joints.

Question 2

Body region specific, generally classified as upper or lower body exercises

Answer 2

mode

Question 3

what are the key components of plyometric training?

Answer 3

mode, frequency, volume, and intensity

Question 4

define plyometrics

Answer 4

A quick, powerful movement that uses a PRE- stretch or countermovement

Question 5

why is plyometrics used? what is the benefit?

Answer 5

allows the muscle to reach maximal force in the shortest time possible

Question 6

what is the elastic component of a muscle?

Answer 6

fascia and tendon

Question 7

describe the mechanical model of plyometric exercise

Answer 7

the muscle is rapidly stretched, and the energy that is stored in the elastic component of the muscle increases the power output of contraction (energy is released with contraction)

Question 8

what happens if the stretch is held for too long?

Answer 8

the elastic energy is lost as heat

Question 9

the neurophysical model of plyometrics involves

Answer 9

muscle spindles

Question 10

what are the 3 phases of the stretch shortening cycle?

Answer 10

I eccentric
II amortization
III concentric

Question 11

what is the recommended number of sessions per week?

Answer 11

1-4

Question 12

recovery time should be

Answer 12

48-72 hours

Question 13

how is volume measured in plyometrics?

Answer 13

of contacts (or distance)

Question 14

plyometrics should be geared towards ___________

Answer 14

sports specificity

Question 15

how is intensity controlled/changed?

Answer 15

type of drill (modifying the drill while moderate the intensity ex: single leg > double leg)

Question 16

work to rest ration should be

Answer 16

sport specific

Question 17

Drills should not be thought of as ____________ conditioning exercises but as ____________.

Answer 17

cardiorespiratory; power training

Question 18

true or false: coaches should consider implementing plyometrics only for athletes involved in high power output sports

Answer 18

false: power training can improve endurance oriented sports

Question 19

for adolescence, recovery time for plyometrics should be _______

Answer 19

at least 2-3 days

Question 20

a plyometric program for masters should include no more than ___ low to moderate intensity exercises

Answer 20

5

Question 21

recovery time for masters plyometrics should be

Answer 21

3-4 days

Question 22

for lower body plyometrics, an athlete’s 1RM squat should be at least _______ their body weight

Answer 22

1.5 times

Question 23

for upper body plyometrics, an athletes 1RM bench press should be at lease ___ their body weight

Answer 23

1 times

Question 24

what is an alternative for measuring upper bey strength for plyometrics

Answer 24

5 clap push ups

Question 25

athletes should be able to do ___ full reps for the squat and bench press @ 60% bodyweight in < __ sec

Answer 25

5; 5

Question 26

what are considerations for athletes weighing more than 220 LBS?

Answer 26

higher risk for injury, should not perform depth jumps greater than 3 ft