EXSC 340 Exam 3

Which of the drills has the highest intensity?

A 230 pound athlete completing a single leg, 22 inch box jump

stretch shortening cycle

employs both the energy storage of the SEC and stimulation of the stretch reflex to facilitate maximal increases in the muscle recruitment over a minimal amount of time - a fast rate of musculocutaneous stretch is vital to muscle recruitment and activity resulting from the SSC

needs analysis

evaluation of the athlete for sport/ position and straining status

bounds

exaggerated movement over a distance; single leg for progression

primary method

execution of sound movement technique in a specific task

parallel elastic component

exerts a passive force with unstimulated muscle stretch

mobility

freedom of an athletes limb to move through a desired ROM

series

group of sets and relief intervals

box drills

higher intensity using a box

velocity

how fast an object is moving and what direction

spring mass model

mathematical model depicting sprinting as a type of human locomotion in which the displacement of a body mass is the after effect from energy produced and is delivered thru the collective coiling and extension of spring like action within muscle architecture

standing jumps

maximal effort, not repeated ex: vertical jumps and jumps over barriers

plyometric programs for masters athletes

no more than 5 low to moderate intensity exercises

amortization phase

pause between phases 1 and 2 type 1a afferent nerve synapse with alpha motor neurons; alpha motor neurons transmit signals to agonist muscle group

agility development strategy step 1

perform a needs analysis of the sport and match tests appropriately to assess these qualities

agility development strategy step 3

plan the development of primary and secondary area of need for athlete

plyometric and aerobic exercise

plyometric training should be performed before aerobic training

Resisted sprint training (sled towing, parachutes, etc.) is an effective method to increase ___.

power and stride length

Which of the following is the best exercise to select as a primary lift of an advanced sprinter?

power clean

contractile component

primary source of muscle force during concentric muscle muscle action; voluntary component

agility development strategy step 5

provide a preliminary plan for transition of percent distribution thru the training blocks

work to rest ratio

relative density of exercise and relief intervals in a set

multiple hops and jumps

repeated and maximal, maintain same power output for all jumps ex: zig zag hops

jumps in place

repeated submaximal effort ex: squat jump and tuck jump

concentric phase

shortening of agonist muscle fibers elastic energy is released from the series elastic component; alpha motor neurons stimulate the agonist muscle group

A more advanced sprinter will have a ___ ground contact time compared to a novice sprinter.

shorter

proper landing position for plyometric training

shoulders in line with knees which helps place the center of gravity over the body's base of support; knees over toes

speed

skills and abilities needed to achieve high movement velocities

agility

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

change of direction

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

series elastic component

stores energy when stretched increasing the force produced

eccentric phase

stretch of the agonist muscle elastic energy is stored in the series elastic component; muscle spindles stimulated

Which of the following components if sprinting is most influential at top speed?

stride frequency

what determines sprinting speed

stride length and stride rate

progressive overload

systematic increase in training frequency, volume, and intensity in various combinations

plyometric intneisty

the amount of stress placed on muscles, CT, and joints generally as intensity increases volume should decrease

relief or recovery interval

time period between sets and reps

The increase in neural drive occurring as an adaptation to speed training primarily has a positive influence on each of the following except:

Increased muscle cross sectional area

When beginning a plyometric training program, which of the following is the most important prerequisite to consider?

Movement proficiency/ biomechanical technique

number of foot contacts for intermediate level plyometric training

100-120

which of the following athletes is most likely to have the greatest rate of force development?

100m sprinter

number of foot contacts for advanced level plyometric training

120-140

Which of the following programming examples includes "complex training"?

1x2 at 90% 1RM deadlift, followed by a 1x max broad jump

recovery time for adolescents for plyometrics

2-3 days

An athlete jumps off a 24 inch box. Upon contacting the floor, this athlete immediately jumps laterally for maximal distance. Given this case scenario, which of the following is the best programming recommendation, based on NSCA recommendations?

2x10, 5 sec rest between reps, 2 min rest between sets

recovery time for plyometric training masters athletes

3-4 days

One method of evaluating the readiness of an athlete to start a plyometric program is to evaluate an athlete's balance by requiring them to complete a single leg quarter squat for...

30 seconds

Based on volume, which of the following is the most appropriate program for a beginner (new to plyometric training)?

3x10 squat jump, 3x10 vertical jump, 3x10 hurdle hop

typical recovery time between plyometric sessions

48-72 hours, 2-3x per week

recovery for box jumps

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

program length for plyometrics

6-10 weeks

The ability to start, stop, and change direction is prevalent in sports, so assessing athletes for their braking mechanics is a way to ensure deceleration does not get neglected. One assessment method is for an athlete sprinting at full speed should be able to stop within ___ steps.

7 steps

number of foot contact for beginner level plyometric training

80-100

Which of the following drills fits best towards the end of a complete speed training program?

Flying start, max velocity sprints

depth jumps

adds down component, more intense because of eccentric phase is loaded

which of the following neuromuscular responses is evident during the upward movement phase of a squat?

alpha motor neurons activate the agonist muscle group

physical considerations for plyometric training

athletes who weight over 220 pounds should not perform depth jumps from heights grater than 18 inches

stretch reflex

body's involuntary response to an external stimulus that stretches the muscles

intensity

effort which which a rep is executed

acceleration

change in an objects velocity use to movement of mass

impulse

change in momentum resulting from a force; force x time

potentiation

change in the force velocity characteristics of the muscles contractile components caused by stretch

the t test is a good example of an assessment of an athletes ___.

change of direction

how to combine plyometric training with resistance training

combine lower body resistance training with upper body plyometrics and vice versa

agility development strategy step 2

determine strengths and weaknesses by comparing results as a standardized score to performance standards or team mean

primary goal for plyometric training for adolescents

develop neuromuscular control and anaerobic skills that will carry over into adult athletic particpation

rate of force development

development of maximal force in minimal time, typically used as an index of explosive strength

agility development strategy step 4

distribute the time available for this development based on need identification

during the eccentric phase of the stretch shortening cycle, what physiological event is occuring?

elastic energy is stored and muscle spindles are stimulated