CSCS Chapter 18: Program Design and Technique for Plyometric Training

Question 1

power

Answer 1

time rate of doing work or a measure of the ability to exert force at a higher speed

Question 2

series elastic component (sec)

Answer 2

the relationship between tendon and bone. when the tendon i stretched from the bone by the muscle, stored muscle energy is created. if a muscle contracts immediately then the energy is released and force production is increased. if not, the energy dissipates as heat.

Question 3

potentiation

Answer 3

change in the strength if a nerve impulse caused by a stretch. can be short term like in the SSC or long term like in phase potentiation in the design of a program.

Question 4

CC aka contractile component

Answer 4

main source of force from the muscle in a concentric action

Question 5

PEC aka parallel elastic component

Answer 5

main source of force with unstimulated muscle stretching

Question 6

neurophysiologogical model of plyometric exercise

Answer 6

uses potentiation of the concentric act with stretch reflex

• stretch reflect is a response from external stimuli that isnt voluntary

muscle spindle stimulated- stretch relfex is stimulated- sends an input through to the spinal cord by the type 1a nerves.

Question 7

stretch shortening cycle aka ssc

Answer 7

uses energy from the SEC and stretch reflex for the facilitation of max increases in muscle recruitment over a short amount of time

Question 8

three phases of the SSC:

Answer 8

1. eccentric stretch
2. amortization (pause)
3. concentric shortening

Question 9

long jump and SSC

Answer 9

1. eccentric phase:
   touchdown and goes to end of movement
2. amortization
   transition from eccentric to concentric. fast and no movement
3. concentric
   push off and ends when foot leaves the ground

Question 10

plyometric program design includes:

Answer 10

1. needs analysis
2. mode
3. intensity
4. frequency
5. recovery
6. volume
7. program length
8. progression

Question 11

mode for lower body plyo

Answer 11

movement direction is different for sports, but most have similar needs for max vertical and lateral movements in short time.

Question 12

mode for upper body plyo

Answer 12

drills include med ball throws and catches along with different types of push ups

Question 13

mode for trunk plyo

Answer 13

must have movement modifications

should be short and quick and stimulated the strech reflex

Question 14

plyo program design for intensity

Answer 14

amount of stress put on muscles, connective tissue, and joints.

Question 15

factors that affect plyo intensity

Answer 15

• points of contact
• speed
• height of drill
• weight of athlete

Question 16

frequency of plyo workouts

Answer 16

2-3 days between plyo workouts is typical

2-4x week is average

Question 17

depth jump recovery for reps and sets

Answer 17

between reps: 5-10S

between sets: 2-3min

Question 18

how much time to have between sets of plyo workouts

Answer 18

based on work to rest ratio specific to volume and work being done

Question 19

volume for upper body is seen as ____ per workout

Answer 19

catches

Question 20

volume for lower body is seen as ______ per workout

Answer 20

contacts

Question 21

appropriate volumes for:
beginner
intermediate
advanced

Answer 21

beginner: 80-100
intermediate: 100-120
advanced: 120-140

Question 22

program length

Answer 22

6-10weeks, but vertical jump height improves as fast as 4 weeks

Question 23

type of progression

Answer 23

overload

Question 24

age considerations for:
adolescents
masters

Answer 24

adolescents:
- goal is to develop control of neuromuscular and anaerobic skill to carry over into sports
- valgus positioning is given special attention to reduce injury

masters:

• 5 or less low to moderate intensity exercises
• volume is lower
• 3-4 days of recovery

Question 25

_____ technique should be stredssed in order to help performance and prevent injuries

Answer 25

landing

Question 26

strength recommendation before adding plyo

Answer 26

athlete should have a 1rm of at least 1.5 times body weight

Question 27

balance test

Answer 27

standing, quarter, and half squat held for 30S stand on one leg for 30S hold single leg half squat for 30s over 220lb should not depth jump over 18in

Question 28

depth jump recommended heights

Answer 28

6-42in