Chapter 17: Plyometric and Speed Training

Question 1

enhanced coordination, agility, and anaerobic/general conditioning are all benefits of this type of training

Answer 1

plyometric

Question 2

This is a quick, powerful movement consisting of an eccentric muscle action, followed by an immediate powerful concentric muscle action

Answer 2

plyometrics

Question 3

this is called the countermovement or prestretch

Answer 3

the eccentric phase of plyometrics

Question 4

The ability to achieve high velocity

Answer 4

speed

Question 5

Both plyometrics and speed rely heavily on this

Answer 5

stretch-shortening cycle

Question 6

The purpose of this type of training is to use the stretch reflext and natural elastic components of the muscles and tendons to increase the power of subsequent movements and strengthen the muscles and tendons functionally

Answer 6

plyometrics

Question 7

The purpose of this type of training is to use the same mechanical and neurophysiuologic components in concert with technique and muscular strength to produce larger ground forces thereby allowing clients to run faster

Answer 7

speed training

Question 8

in this model, elastic energy is stored following a rabid stretch and then released during a subsequent concentric muscle action, thereby increasing the total force production

Answer 8

mechanical model

Question 9

a primary contributor to force produciton during plyometric exercises, includes some muscular (actin/myosin), but is mainly composed of tendon

Answer 9

series elastic component

Question 10

when the muscle is stretching in eccentric muscle action this occurs in the SEC

Answer 10

the SEC acts as a spring and is lengthened, shorting elastic energy

Question 11

If the eccentric phase is to long, or requires too great of a motion this occurs

Answer 11

the elastic energy is lost as heat, and no plyometric effect occurs

Question 12

this involves a change in the force-velocity characteristics of the muscles contractile components caused by stretch

Answer 12

neurophysiological element

Question 13

The bodies involuntary response to an external stimulus that causes a rapid stretching of the muscle

Answer 13

stretch reflex

Question 14

The stretch reflex responds at this rate

Answer 14

to the rate that muscle is stretched

Question 15

The reflex component of plyometric exercise is composed of primarily this type of muscle spindle activity

Answer 15

muscle spindle

Question 16

This, not this respond to plyometric training

Answer 16

strength of muscle contraction, not the response time of the contraction

Question 17

enhancement of the stretch reflex

Answer 17

potentiation

Question 18

Another name for the eccentric phase, which involves preloading the agonist muscle groups

Answer 18

deceleration phase

Question 19

This is the transition phase, and is the time between the eccentric and concentric phases

Answer 19

amortization phase

Question 20

These must be kept as short as possible for optimal use of the stretch reflex by the concentric muscle action

Answer 20

amortization phase

Question 21

This is the bodies response to the events occurring during the eccentric and amortization phases

Answer 21

concentric phase

Question 22

improved running economy is an additional benefit of this type of training

Answer 22

moderate plyometric training

Question 23

This may be a compromise for clients who wish to gain the benefits of plyometric training, but for whom plyometric training is not appropriate for

Answer 23

eccentric training

Question 24

Guidelines for the age plyometrics is safe to begin

Answer 24

as soon as the child is mature enough to follow directions

Question 25

most important aspect for determining if the client is ready for plyometric training

Answer 25

the client must respond positively to the PTs instructions

Question 26

The fundamental position that all lower body plyometric exercises originate from and in

Answer 26

the partial, or half-squat position

Question 27

Feet position in the beginning and end phase of plyometrics

Answer 27

shoulder width apart

Question 28

describe proper plyometric landing form

Answer 28

feet shoulder width apart chin slightly tucked scapulae slightly retracted trunk parallel to the tibias knees over/slightly posterior to the toes heals on the floor weight should be centered over a solid base of support

Question 29

pelvic tilt for the body weight squat

Answer 29

anterior

Question 30

before the PT increases the level of exercises from beginner to intermediate the client should be able to do this

Answer 30

hold a single leg squat position for 30 seconds

Question 31

recommendations for starting plyometric training (strength): lower body

Answer 31

the clients 1RM squat should be at least 1.5 times their body weight

Question 32

recommendations for starting plyometric training (strength): upper body

Answer 32

clients weighing 220 pounds should have a 1RM bench press of 1xBW clients weighing under 220 pounds should have a 1RM bench press of 1.5xBW

Question 33

This is an alternative measure of prerequisite upper body strength for beginning plyometric training

Answer 33

ability to perform 5 clap push-ups in a row

Question 34

The body's ability to control its center of mass in response to forces on the trunk generated by other parts of the body, including the upper and lower extremities

Answer 34

core strength

Question 35

this is responsible for maintaining balance and postural stability during all activities

Answer 35

core

Question 36

recommendations for starting plyometric training (speed): lower body

Answer 36

the client should be able to perform 5 reps of 60% BW squats in 5 seconds

Question 37

recommendations for starting plyometric training (speed): upper body

Answer 37

the client should be able to perform 5 reps of bench press with 60% BW in 5 seconds

Question 38

Body position during landing

Answer 38

shoulders over the knees and knees over or slightly behind the toes, feet shoulder width apart, with weight shifted to the ball of the foot (heel still on the ground)

Question 39

Clients weighing more than this much may be at increased risk for injury when performing plyometric exercises

Answer 39

220 lb

Question 40

4 minimum requirements to begin plyometrics

Answer 40

proper technique for each drill at least 3 months of resistance training experience sufficient strength,speed, and balance no current injuries to involved body segments

Question 41

required landing surface size of a plyo box

Answer 41

18 by 24 inches

Question 42

the mode of plyometric training is determined by this

Answer 42

the general parts of the body that perform the exercise

Question 43

this refers to the amount of effort exerted by the muscles, connective tissues, and joints during performance of an exercise and is controlled both by the type of drill and by the distance covered

Answer 43

plyometric intensity

Question 44

if intensity is too high this will occur

Answer 44

an increase in the amortization phase which results in negating the plyometric benefirt of the exercise

Question 45

the number of plyometric training sessions per week depends on these three things (frequency)

Answer 45

age ability goals

Question 46

Frequency and this are inversely proportional

Answer 46

frequency and intensity

Question 47

for youth and adolescent clients, plyometric training may be performed up to this many times per week

Answer 47

2 times per week on nonconsecutive days

Question 48

Rather than concentrating on frequency, many PT rely more on this between plyometric training sessions

Answer 48

recovery time

Question 49

Proper work to rest ratio for plyometric training

Answer 49

1:5 to 1:10

Question 50

typical guideline for days between plyometric training sessions

Answer 50

48-72 hours

Question 51

Most clients should perform this many plyometric training sessions per week

Answer 51

1 to 3

Question 52

This is expressed as the number of contracts per workout, but may also be expressed as distance, as with plyometric bounding

Answer 52

plyometric volume

Question 53

Number of reps suggested per set up upper body plyo

Answer 53

8-12

Question 54

a rep of upper body plyo is considered

Answer 54

a catch or throw

Question 55

Plyometric training should never be longer than this for beginners

Answer 55

30 min

Question 56

if plyometrics are being incorporated into a workout they should be performed at this time

Answer 56

before any other exercises

Question 57

what box height should be started with in depth jumps

Answer 57

12 inches

Question 58

The height of the box should increase by this much until the client can no longer jump to the vertical jump height

Answer 58

6 inches

Question 59

amount of rest between jumps when assessing for depth box jump height

Answer 59

1 to 2 minutes

Question 60

What is the distance the ball should travel when assessing the MB weight to be used for upper body plyo

Answer 60

10-12 feet

Question 61

training accomplished in a variety of ways, is the application of maximal force in a minimal amount of time

Answer 61

speed training

Question 62

application of maximum force at high velocites

Answer 62

speed-strength

Question 63

the ability to maintain running speed over an extended duration (typically longer than 6 seconds)

Answer 63

speed-endurance

Question 64

during the acceleration phase the body should lean forward approx. this much for the first 13-16 yards

Answer 64

45degree

Question 65

two leg action phases of sprinting

Answer 65

driving phase | recovery phase

Question 66

locking the upper arm into place and moving only the lower arm rather than having the action created at the shoulder allowing the arm to cross the midline of the body improper arm swing distance emphasizing the forward motion of the arm swing rather than the backward motion

Answer 66

common errors for arm swing while sprinting

Question 67

Start and end hand position of arm swing during sprinting

Answer 67

shoulder height on the upswing | pass the buttocks on the back swing

Question 68

speed training focuses on these three areas

Answer 68

form stride frequency stride length

Question 69

During the start, speed is highly dependent on this

Answer 69

stride length

Question 70

how to determine the clients optimal stride length

Answer 70

length of greater trochanter to the floor 2. 3 to 2.5 times this measurement for females 2. 5 to 2.7 times this measurement for males

Question 71

As sprinting speed increases this becomes the more important variable

Answer 71

stride frequency

Question 72

of the two components of speed training this is likely the more trainable

Answer 72

stride frequency

Question 73

These types of training drills are used to increase stride frequency

Answer 73

sprint-assisted training, at speeds greater than a client is able to independently achieve and resisted sprinting

Question 74

regardless of the method used, sprint assisted training should not increase speed by more than this percent of the clients maximal speed

Answer 74

10%

Question 75

This is used to help a client increase stride length, as well as speed-strength, by increasing the clients ground force production during the support phase

Answer 75

resisted sprinting

Question 76

this is arguably the most important determinant of speed

Answer 76

ground force production during the support phase

Question 77

This is used especially to improve the acceleration of the sprint

Answer 77

resisted sprinting

Question 78

Resisted sprinting should not increase external resistance my more than this %

Answer 78

10%

Question 79

Training acceleration requires these types of distances

Answer 79

shorter 11-33 yards

Question 80

training maximum velocity requires these types of distances

Answer 80

longer

Question 81

Athletes may have this many speed training sessions per week, while non-athletes may benefit from this many sessions per wek

Answer 81

2-4 | 1-2

Question 82

proper work to rest ratio of speed training

Answer 82

1:5 to 1:10

Question 83

3 stages of progression for speed training

Answer 83

low to high volume of low-intensity speed drills low to high volume of moderate intensity low to high volume of high intensity

Question 84

this aspect of speed training typically refers to the number of repetitions and sets performed during a session and is expressed as the distance covered

Answer 84

volume

Question 85

some athletes may benefit from this type of training, a combination of resistance and plyometric training, by performing plyometrics followed by high-intensity resistance training

Answer 85

complex training