Program Design and Technique for Plyometric Training

Question 1

How is an increase in power produced in the mechanical model of plyometric training?

Answer 1

Via an eccentric movement that stretches the muscle and stores elastic energy in the SEC (series elastic component) of the muscle

Question 2

How is an increase in power produced in the neurophysiological model of Plyometric training?

Answer 2

The increase in muscle stretch during the eccentric movement stimulates the muscle spindles which activates the stretch reflex and a reflexive muscle action, allowing the agonist muscle to produce more force

Question 3

What are the 3 phases of the stretch-shortening cycle (SSC)?

Answer 3

1. Eccentric
2. Amortization
3. Concentric

Question 4

What happens in the eccentric phase of the SSC?

Answer 4

Stretch of the agonist muscle (muscle lengthens) –> elastic energy is stored in series elastic component (SEC) and the muscle spindles are stimulated

Question 5

What happens in the amortization phase of the SSC?

Answer 5

There is a pause in movement between the eccentric and concentric phases; Type 1a afferent nerves synapse with alpha motor neurons in the spinal cord and alpha motor neurons then transmit signals back to the agonist muscle group

Question 6

What happens in the concentric phase of the SSC?

Answer 6

Agonist muscle fibers shorten; elastic energy is released from the series elastic component (SEC); alpha motor neurons stimulate the agonist muscle

Question 7

What happens if the amortization phase is held for too long?

Answer 7

The stored energy dissipates as heat (cannot be used to produce muscular power)

Question 8

What is the relationship between stretch rate and magnitude of power production?

Answer 8

Greater the stretch rate = greater power production

Question 9

Of the 3 following jumps, which one has the greatest stretch rate and thus results in the greatest amount of power?

A. Static squat jump
B. Counter movement jump
C. Approach Jump

Answer 9

Approach jump

Question 10

4 factors that affect the intensity of lower body plyometric exercises

Answer 10

Points of contact (1 Leg or 2 Leg), speed, height of the drill, body weight

Question 11

Which lower body plyometric exercise is generally considered to be of the highest intensity?

Answer 11

Depth jumps

Question 12

Recommended frequency for Plyometric training?

Answer 12

2-3x/week but will vary depending on sport, season, and training history/status of the athlete

Question 13

Recommended amount of rest between Plyometric training sessions?

Answer 13

48-72 hours but will vary depending on the intensity of the sessions and the training history/status of the athlete

Question 14

What should the work to rest ratio be for plyometric exercises within a given session?

Answer 14

1:5 or 1:10

Question 15

True or False: Identifying knee valgus during Plyometric exercises is a very important area of concern when it comes to reducing injury risk caused by Plyometric training

Answer 15

True

Question 16

What type of Plyometric exercises are NOT recommended for children and adolescents due to the epiphyseal growth plates having yet to close?

Answer 16

Depth jumps and other high-intensity plyometrics

Question 17

What conditions would be contraindications for high-intensity plyometric training in older adults?

Answer 17

Orthopedic conditions, osteoarthritis, surgical joint intervention, or joint degeneration

Question 18

Should Plyometric training be performed before or after aerobic endurance training?

Answer 18

Before - aerobic endurance exercise reduces power production

Question 19

Athletes who weigh over ___lbs are at greater risk of injury from Plyometric training and should generally avoid high-intensity plyometric exercises

Answer 19

220 lbs

Question 20

The maximum box height for depth jumps for athletes over 220 lbs should be limited to ___inches?

Answer 20

18 inches

Question 21

What is the recommended box height for depth jumps for athletes under 220 lbs?

Answer 21

16-42 inches

Question 22

Examples of low-intensity Plyometric exercises

Answer 22

Two foot ankle hop, squat jump, vertical jump, standing low jump, skips

Question 23

Examples of moderate-intensity plyometric exercises

Answer 23

Bounds, squat box jump, lateral Box jump, Single Leg ankle jump, double Leg tuck jump, Split Squat jump