chapter 18 lesson 3

Question 1

Squat Jump with Stabilization

Answer 1

keep the knees aligned over the toes and to land with soft, quiet landings on the whole foot to absorb impact and prevent injury.

Question 2

Multiplanar Box Jump-Up with Stabilization

Answer 2

an advanced plyometric exercise that builds explosive power, balance, and stability in all three planes of motion: sagittal (forward/backward), frontal (side-to-side), and transverse (rotational

Question 3

Multiplanar Box Jump-Down with Stabilization

Answer 3

an advanced plyometric exercise that builds explosive power, balance, and stability in all three planes of motion: sagittal (forward/backward), frontal (side-to-side), and transverse (rotational)

Question 4

Multiplanar Jump with Stabilization

Answer 4

exercises that involve jumping and landing in multiple planes of motion while maintaining control and stability

Question 5

Squat Jump

Answer 5

Make sure to land with the ankles, knees, and hips flexed and pointed straight ahead, which becomes the takeoff position as well. This will ensure optimal joint mechanics and muscle recruitment. Perform the exercise with a repetitive (medium) tempo.

Question 6

Lunge Jump

Answer 6

Make sure to keep the front foot pointed straight ahead during takeoff and landing. Do not allow the front foot to externally or internally rotate. Also, keep the front knee pointed straight. Do not allow the front knee to cave inward during the landing, as this can cause stress to the connective tissue within the knee.

Question 7

Tuck Jump

Answer 7

Now that the exercises are becoming more dynamic, proper alignment and landing mechanics will be even more important to maximize force production and prevent injury.

Question 8

Butt Kick

Answer 8

It is important that the client has ample amounts of flexibility of the quadriceps to ensure proper execution. Tight quadriceps may cause a client to arch their lower back when bringing their heels toward the gluteal muscles.

Question 9

Repeat Box Jumps

Answer 9

Choose a box height that is appropriate for your client. Tripping on the box is a potential hazard.

Question 10

Power Step-Up

Answer 10

Make sure the knees always stay in line with the toes throughout the jumping phases of takeoff and landing.

Question 11

Ice Skaters (aka Skater Jumps)

Answer 11

The client can start by hopping side to side from one foot to the other as fast as possible and then progress by adding a reach with the opposite hand to make it more integrated (skating action).

Question 12

Single-Leg Power Step-Up

Answer 12

Clients must be made aware that one foot will land on the box and the other will continue to the ground so that the legs will be offset during the landing phase. Therefore, they must be mentally prepared to absorb the landing in this unique position.

Question 13

Proprioceptive Plyometrics

Answer 13

This exercise can be performed with cones or hurdles to increase the intensity of the exercise. If cones or hurdles are not available, the fitness professional can also place tape on the floor in the form of an X and perform the exercise by jumping in different quadrants.

Question 14

Depth Jump

Answer 14

Land from the box softly with both knees pointed straight ahead before initiating the jump from the ground. The depth jump is an advanced plyometric exercise that requires precise technique.

Question 15

Plyometric Push-Up

Answer 15

Avoid this exercise if the client experiences hand or wrist pain.

Question 16

When performing a squat jump with stabilization exercise, where should the client’s knees be positioned upon landing?

Answer 16

In line with the toes