Program design & technique for plyometric training

Question 1

Practical definition of plyometric exo

Answer 1

Is quick, powerful movement using a pre-stretch or countermovement, that involves SSC

Question 2

3 important concepts of mechanical model - performance of a rapid stretch

Answer 2

• Eccentric muscle action
• Increases the elastic energy in the tendons & muscles
• Elastic energy is briefly stored

Question 3

If a concentric muscle action follows immediately after a rapid stretch, what happens with the energy?

Answer 3

Stored energy is released, increasing the total force production

Question 4

3 circumstances where the energy stored is dissipated & lost as heat

Answer 4

1. Concentric muscle action does not occur immediately after the eccentric muscle action
2. The eccentric phase is too long
3. The eccentric phase requires too great a motion about the given joint

Question 5

Basic concept of the neurophysiological model of plyometric exercise

Answer 5

concept that the stretch reflex causes potentiation in the agonist muscle, increasing the muscle force production.

Question 6

What is the basis of plyometric exercise as a concept and combines mechanical and neurophysiological mechanisms?

Answer 6

Stretch-Shortening Cycle (SSC)

Question 7

What is the SEC?

Answer 7

Series elastic component

Question 8

What is vital to plyometric exercise in the SSC?

Answer 8

The rate of musculotendinous stretch

Question 9

Name the 3 phases of the SSC

Answer 9

I- Eccentric
II - Amortization
III - Concentric

Question 10

In what phase do the type Ia afferent nerve fibers synapse with alpha motoneurons in the spinal cord AND alpha motor neurons transmit signals to the agonist muscle group

Answer 10

Phase II - Amortization

Question 11

11 steps of a plyometric program design

Answer 11

1. Needs analysis
2. Mode
3. Intensity
4. Frequency
5. Duration
6. Recovery
7. Volume
8. Program length
9. Progression
10. Warm-up period
11. Cool-down period

Question 12

3 types of mode in program design

Answer 12

Lower body plyo
Upper body plyo
Trunk plyo

Question 13

Typical distance covered for bounds plyometric exercise

Answer 13

Normally more than 30 m (98ft)

Question 14

Height of box for depth jumps

Answer 14

12 to 42 inch

Question 15

What type of plyo exo is it difficult target real drills with?

Answer 15

Trunk plyometrics

Question 16

Why is it hard to perform true plyometric drills that directly target trunk musculature?

Answer 16

Because it is assumed that the stretch reflex latencies of the abdominal muscles are shorter than for the limb muscles.

Question 17

Refers to the amount of stress placed on involved muscles, connective tissues, & joints.
Is low/medium or high

Answer 17

Intensity

Question 18

Intensity is controlled by the (6)

Answer 18

• Type of drill
• Point of contact
• Speed
• Height of drill
• Body weight
• External weight

Question 19

What is the optimal frequency of plyometric training?

Answer 19

Unknown
Limited research

Question 20

What is the typical recovery time guideline for plyometric training?

Answer 20

48-72h between plyometric sessions
= 2-3 sessions/week

Question 21

Why is complete or adequate recovery from the performance of plyometric drills required of athletes?

Answer 21

Because plyometric drills involve maximal efforts to improve anaerobic power

Question 22

Which factors determine the recovery time between sets? (3)

Answer 22

• Proper work-to-rest ratio (1:5 to 1:10)
• Volume of drill performed
• Type of drill performed

Question 23

What is the adequate amount of recovery between workouts to prevent overtraining?

Answer 23

2 to 4 days

Question 24

Which factors determine the recovery between workouts? (3)

Answer 24

• Demands of the given sport
• Intensity & volume of daily workouts
• Time of year (training cycle)

Question 25

Appropriate plyometric volumes for beginner (no experience) in # contacts/session

Answer 25

80 to 100 contacts/session

Question 26

Appropriate plyometric volumes for intermediate (some experience) in # contacts/session

Answer 26

100 to 120 contacts/session

Question 27

Appropriate plyometric volumes for advanced (considerable experience) in # contacts/session

Answer 27

120 to 140 contacts/session

Question 28

Name the contraindicated exercises for prepubescent children

Answer 28

Depth jumps & other high-intensity lower body plyometrics drills

Question 29

Is a combination of high-intensity resistance training followed by plyometrics

Answer 29

Complex training

Question 30

Is the combination of traditional resistance training exercises with plyometric movements

Answer 30

Advanced forms of complex training

Question 31

Physiological rationale behind complex training

Answer 31

Post-activation potentiation (PAP)

Question 32

2 possible PAP mechanisms

Answer 32

• Pre-stimulation enhances motor-neuron pool excitability
• Phosphorylation of the myosin light chain

Question 33

Do we combine upper body resistance training with upper body plyometrics in the same training?

Answer 33

No, combine upper body RT with lower body PLYO

Question 34

Do we perform plyometric exercise before or after aerobic endurance training? And why

Answer 34

BEFORE
Because aerobic exercise may have a negative effect on power production

Question 35

What are 2 populations with which we should be careful or not perform plyometric drills?

Answer 35

• Athletes who weigh more than 220 lbs
• Athletes with previous injuries or abnormalities of the spine, lower extremities, or upper extremities

Question 36

What are examples of poor landing surfaces?

Answer 36

Concrete, asphalt, tile, hardwood, exercise mats (more than 6 inch), mini trampolines

Question 37

What are some examples of good landing surfaces?

Answer 37

Grass field, suspended floor, rubber mats

Question 38

Running shoes are unacceptable for plyometric exercises

Answer 38

TRUE