CH 18: Plyometrics Exercise Programming

Question 1

Complex Training

Answer 1

High intensity resistance training with low intensity plyometric training and vice versa

Question 2

Jumps in place

Answer 2

Emphasize the vertical component

Question 3

Potentiation

Answer 3

Change in the force-velocity characteristics of the muscle contractile component that is caused by the stretch

Question 4

Series Elastic Component

Answer 4

Ability of the tendons to stretch and store elastic energy as it lengthens

Question 5

Standing Jumps

Answer 5

Emphasize horizontal or vertical components that includes max effort with rest

Question 6

Stretch Reflex

Answer 6

Involuntary response to external stimuli that stretches the muscle

Question 7

Plyometrics

Answer 7

Muscles reaches maximal force in shortest amount of time to increase subsequent movement by using natural elastic components of muscle stretch

Question 8

Factors that affect lower body plyometrics intensity

Answer 8

1. Point of Contact
2. Speed
3. Height
4. Body Weight

Question 9

Plyometric Volumes

Answer 9

Beginner: 80-100
Intermediate: 100-120
Advanced: 120-140

Question 10

Marching

Answer 10

Emphasizes posture and technique
Mimics running
Enhances proper lower body movements

Question 11

Jogging

Answer 11

Prepares body for impact and high intensity

Question 12

Skipping

Answer 12

Emphasizes quick takeoff and landing

Question 13

Footwork

Answer 13

Targets change of direction

Question 14

Stretch Shortening Cycle

Answer 14

Uses stored energy (mechanical model) and potentiates muscle activity through stimulation of stretch reflex (neurophysiological model)

Question 15

Static Squat Jump

Answer 15

Does not use stored elastic energy and has no potentiation from stretch reflex

Question 16

CMJ

Answer 16

Rapid eccentric followed by rapid concentric

Question 17

Approach Jump

Answer 17

Quicker eccentric phase which allows for an increase in the rate of stretch and force production

Question 18

How to increase stretch rate?

Answer 18

More rapid eccentric
Small joint excursion
Short ground contact time

Question 19

How to classify resistance training status

Answer 19

Beginner: Trained for <2 months for 102 days per week, with little to no skill and training stress

Intermediate: Trained for 2-6 months at least 2-3 days per week with some training stress and basic skills

Advanced: Trained for at least 1 year for at least 3-4 days a week with high training stress and skills

Question 20

Mechanical Model

Answer 20

Elastic energy in unit increased with rapid stretch then stored

Question 21

Neurophysiological Model

Answer 21

Potentiation of the concentric muscle action using the stretch reflex

Question 22

3 Phases of the stretch shortening cycle

Answer 22

1. Eccentric
2. Amortization
3. Concentric

Question 23

Recovery during plyometrics in session

Answer 23

5-10 seconds between reps and 2-3 minutes between sets

Question 24

Typical length of plyometric programs

Answer 24

6-10 weeks

Question 25

Contradictions of plyometric training

Answer 25

1. High intensity plyometrics for adolescents
2. Seniors should only have a program that consist of 5 or less low-moderate intensity plyometrics
3. If weigh more than 220 pounds should avoid high-volume, high-intensity plyometrics and depth jumps from heights > 18 inches

Question 26

Best landing surfaces for plyometrics?

Answer 26

Grass field, suspended floor, rubber mat

Question 27

Recommended height for depth jumps

Answer 27

16-42 inches with 30-32 inches the norm