Speed, Agility and Plyometrics

Question 1

skills and abilities needed to achieve high movement velocities

Answer 1

speed

Question 2

the skills and abilities needed to explosively change movement direction, velocities, or modes

Answer 2

change of direction

Question 3

the skills and abilities needed to change direction, velocity, or mode in response to stimulus

Answer 3

agility

Question 4

what does agility performance require the use of

Answer 4

perceptual-cognitive ability

Question 5

what are the 2 variables that describe force relative to the time available to produce force

Answer 5

rate of force development and impulse

Question 6

change in momentum resulting from a force

force-time curve up and to the left

Answer 6

impulse

Question 7

maximal force in minimal time

Answer 7

rate of force development

Question 8

what is sprint speed determined by

Answer 8

stride length and stride rate

more successful sprinters tent to have longer stride lengths

Question 9

what are the 2 primary limiting factors of sprinting speed

Answer 9

rate of force development and biomechanics

Question 10

training goals for running speed

Answer 10

emphasize brief ground support times

emphasize further development of stretch-shortening cycle

Question 11

freedom of an athletes limb to move through a desired ROM

Answer 11

mobility

Question 12

ability to move joint in total range of motion

Answer 12

flexibility

Question 13

ability to decelerate, reorient the body and the explosively reaccelerate

Answer 13

change of direction ability

Question 14

visual scanning, anticipation, pattern recognition, knowledge of the situation, decision making time and acuraccy and reaction time

Answer 14

perceptual cognitive ability

Question 15

primary goals of agilty performance

Answer 15

enhanced perceptual-cognitive ability

effective and rapid braking

rapid reacceleration

Question 16

employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increase in muscle recruitment over a minimal amount of time

Answer 16

stretch-shortening cycle

Question 17

Design of plyometric training programs
mode

Answer 17

lower body plyometrics

upper body plyometrics
medicine ball throws
catches
serveral types of pushups

Trunk plyometrics

Question 18

amount of stress placed on muscles, connective tissues and joints

Answer 18

plyometric intensity

Question 19

Design of plyometric training programs
Frequency

Answer 19

42-72 hours between plyometric sessions
2 or 3 sessions a week

Question 20

should drills be though of as cardiorespiratory conditioning exercises or power training for plyometrics

Answer 20

power training

Question 21

how is volume measured for plyometric training
upper body
lower body

Answer 21

upper body - number of throws or catches per workout

lower body - foot contacts per workout (or distance for bounding drills)

Question 22

Appropriate plyometric volumes
Beginner
Intermediate
Advanced

Answer 22

Beginner - 80-100 foot contacts

Intermediate - 100-120 foot contacts

Advanced - 120-140 foot contacts

Question 23

Design of plyometric training programs
Program length

Answer 23

6-10 weeks

Question 24

Design of plyometric training programs
Progression

Answer 24

should follow the principles of progressive overload

Question 25

for warm up, what do plyometric exercises have to include

Answer 25

a general warmup stretching specific warmup (low intensity dynamic movements)

Question 26

volume for older popoulations

Answer 26

fewer foot contacts

Question 27

For pretraining evaluation of the athlete is having 1RM be at least 1.5 times body weight or using proper technique

Answer 27

proper technique

Question 28

should athletes over 220 pounds perform depth jumps from heights greater than 18 inchies

Answer 28

no