HES 321: Ch 18
When completing bounding and running drills, what is the required length of straightaway? A.) 40 m B.) 35 m C.) 30 m D.) 37 m
C.) 30 m
All are factors affecting intensity EXCEPT: A.) Points of contact B.) Participants weight C.) Participants height
C.) Participants height
Which of the following explains why a static squat jump results in a lower jump height than a counter movement jump? a. Lower potentiation b. Higher potentiation c. strength d. Training history
a. Lower potentiation
What type of drill used for warm up for a plyometric training session emphasizes posture and movement technique? a. Marching b. Jogging c. Skipping d. Footwork
a. Marching
Because aerobic exercise may have a negative effect on power production, it is advisable to perform plyometric exercise before aerobic endurance training. a. True b. False
a. True
Plyometric exercises will improve jumping ability regardless whether or not resistance training exercises are utilized. a. True b. False
a. True
Which of the following is a method to increase the intensity of the plyometric lateral bilateral barrier hop drill? a. Use only one leg b. Rest after each bound c. Pause between jumps over the barrier
a. Use only one leg
Your client has some experience with plyometrics. How many foot touches per workout should they be doing? a) 80-100 b) 100-120 c) 120-140
b) 100-120
Which of the following is the maximum recommended depth jump box for an athlete who weighs over 200 pounds? a) 16 inches b) 18 inches c) 32 inches d) 42 inches
b) 18 inches
When training adolescents, how much recovery time should be between plyometrics workout days? a) 1-2 days b) 2-3 days c) 3-4 days d) 4 days
b) 2-3 days
How much volume should be done for plyometric sessions for beginners? a) 60-80 b) 80-100 c) 100-120 d) 120-140
b) 80-100
During plyometrics what in the body transfers impulse? a) Efferent neurons b) Afferent neurons c) Dorsal root d) Alpha motor neurons
b) Afferent neurons
A set that involves a back squat immediately followed by cycled split squat jumps is an example of which of the following types of training? a) Supersets b) Complex training c) Stength power training
b) Complex training
During which phase of the stretch-shortening cycle is the agonist stretched under contraction? a) Concentric b) Eccentric c) Amortization
b) Eccentric
The double-leg tuck jump is a ___-intensity plyometric drill in the ___ drill category. a) Low, jumps-in-place b) Medium, jumps-in-place c) Medium to high, multiple jumps d) High, multiple jumps
b) Medium, jumps-in-place
After a plyometric workout, which of the following is an essential aspect of the recovery process? a) Immediately perform another intense workout for further gains. b) Rest and avoid high-impact activities for at least 48 hours. c) Consume high amounts of caffeine to aid in muscle recovery. d) Skip hydration to avoid excessive water weight gain.
b) Rest and avoid high-impact activities for at least 48 hours.
An athlete wants to invest in shoes. They tend to pronate in their gait. What type of shoes should be recommended? a) Flexible shoes b) Rigid shoes c) Specifically Nikes d) Keep the shoes they have and get new insoles
b) Rigid shoes
SEC stands for a) Stretch eccentric component b) Series elastic component c) Series eccentric component
b) Series elastic component
Your client is performing a jump squat. Which of the following would best describe the process that is occurring in the clients muscle tissue? a) Contractile cycle b) Stretch-shortening cycle c) Eccentric-lengthening cycle
b) Stretch-shortening cycle
Which of the following occurs during the eccentric phase of the stretch-shortening cycle? a) The agonists shorten b) The agonists stretch c) The antagonists stretch
b) The agonists stretch
Which of the following is TRUE about jumps in place? a) They emphasize the horizontal component of jumping. b) The time between successive jumps is the amortization phase. c) At least 5 seconds of rest should be permitted between jumps.
b) The time between successive jumps is the amortization phase.
Which of the following is not a factor affecting the intensity of lower body plyometric drills? a) Points of contact b) Volume c) Height of the drill
b) Volume
Which phase of the stretch-shortening cycle in plyometrics involves the rapid change from the eccentric (lengthening) phase to the concentric (shortening) phase? a. Eccentric phase b. Amortization phase c. Concentric phase d. Landing phase
b. Amortization phase
Adequate rest between plyometric chaining sessions is 24 hours a. True b. False
b. False
Which of the following structures detects rapid movement and initiates the stretch reflex? a. GTO b. Muscle spindle c. Extrafusal muscle fiber d. Pacinian corpuscle
b. Muscle spindle
To enhance power and minimize injury risk, what is the general guideline for rest intervals between plyometric exercises? a. Long rest intervals of 5-10 minutes b. Short rest intervals of 30 seconds to 1 minute c. No rest intervals, perform exercises consecutively d. Rest intervals should match the duration of the exercises
b. Short rest intervals of 30 seconds to 1 minute
Dynamically pre-stretching a muscle is associated with which type of subsequent muscle action? a. Eccentric b. concentric c. isometric d. Overload
b. concentric
Getting athletes to a certain level of strength for plyometrics is more important than technique. a. true b. false
b. false
When used correctly, a plyometric exercise movement... a) ...decreases the power of the preceding movement b) ...decreases the power of the subsequent movement c) ... increases the power of the subsequent movement d) ...increases the power of the preceding movement
c) ... increases the power of the subsequent movement
At what weight should an athlete be advised not to perform depth jumps, as there is an increased risk of injury? a) 275 lbs b) 250 lbs c) 220 lbs d) 235 lbs
c) 220 lbs
There is an increased risk of injury when performing plyometric exercises for athletes that weigh more than... a) 175 lbs b) 205 lbs c) 220 lbs d) 255 lbs
c) 220 lbs
How long do typical plyometric programs range? a) 7-8 weeks b) 5-6 weeks c) 6-10 weeks d) 8-10 weeks
c) 6-10 weeks
What could be detrimental while attempting to utilize the stretch shortening cycle? a) A short amortization phase b) A short delay before the concentric phase c) An extended eccentric phase d) A high stretch rate
c) An extended eccentric phase
How would you increase the intensity of the standing jump drill? a) Add a hold after landing before the next repetition b) Increase recovery time in between each rep c) Change to a single leg jump d) Add in a stability pad
c) Change to a single leg jump
When combining resistance training with plyometrics, what guideline should be followed? a) Perform lower body resistance training and lower body plyometrics on the same day b) Perform heavy resistance training and plyometrics on the same day c) Combine traditional resistance training with plyometric movements d) Complex training can benefit all athletes
c) Combine traditional resistance training with plyometric movements
Which of the following are contraindicated for prepubescent/ adolescent children? a) Bounds b) Jumps in place c) Depth jumps
c) Depth jumps
Which of the following types of plyometric drills is generally considered to be the MOST intense? a) Jumps in place b) Bounds c) Depth jumps d) Box jumps
c) Depth jumps
What stretching phase is when elastic energy is stored in the series elastic component and muscle spindles are stimulated? a) Amortization b) Concentric c) Eccentric
c) Eccentric
Which of the following of the order of the phases of the stretch-shortening cycle? a) Amortization, concentric, eccentric b) Concentric, eccentric, amortization c) Eccentric, amortization, concentric
c) Eccentric, amortization, concentric
How is the parallel elastic component (PEC) different than the series elastic component (SEC)? a) They're not different, as they both increase the amount of force produced b) It is a direct source of force c) It exerts a exerts a passive force d) It is the primary source of force
c) It exerts a exerts a passive force
A well-trained, experienced athlete with a long history of strength training is trying to increase their stride rate during maximal velocity sprinting. Which of the following exercises would be most beneficial to include in their program? a) Single leg squats b) Heavy barbell squats c) Jump squats
c) Jump squats
Which of the following exercises would be best to include in a plyometric program for adolescents? a) Depth jump b) Box jumps with rotation c) Jump squats
c) Jump squats
When an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the ___ when viewed from the side. a) Toes b) Ankles c) Knees d) Hips
c) Knees
All are factors affecting intensity EXCEPT: a) Points of contact b) Participants weight c) Participants height
c) Participants height
Which term is used to refer to activities that enable a muscle to reach maximal force in the shortest possible time? a) Power b) Potentiation c) Plyometric exercise
c) Plyometric exercise
According to the mechanical model of plyometric training, the ___ is the workhorse. a) Contractile component b) Muscle spindle c) Series elastic component
c) Series elastic component
You are instructing an athlete on the basic depth jump. Which of the following choices is an appropriate guideline for proper landing position? a) Hips should be over the knees when landing b) Knees should be in front of the shoulders when landing c) Shoulder should be over the knees when landing d) Knees should be locked when landing
c) Shoulder should be over the knees when landing
The series elastic component, when stretched: a) Stores elastic energy that decreases force production b) Releases elastic energy that decreases force production c) Stores elastic energy that increases force production d) Releases elastic energy that increases force production
c) Stores elastic energy that increases force production
For a pre training evaluation you make your athlete do a 1RM squat that is 1.5 times their body weight. What are you evaluating? a) Plyometrics b) Strength endurance c) Strength d) Technique
c) Strength
Which statement best describes an aspect of the mechanical model of plyometric exercise? a) The parallel elastic component is stretched storing mechanical energy b) The contractile component is the primary muscle force during eccentric muscle contraction c) The series elastic component is stretched storing mechanical energy d) The parallel elastic component exerts an active force with unstimulated muscle stretch
c) The series elastic component is stretched storing mechanical energy
Which best describes the purpose of plyometric training? a) To improve dynamic balance by using mechanical energy b) To improve endurance using elastic components of muscle c) To increase power by using the natural elastic components of muscle
c) To increase power by using the natural elastic components of muscle
One of your strength coach buddies wants to make his own plyo boxes. You tell him that if he's using plywood, to make sure that the wood is at least___ thick a) 1 ¼ inch b) 1 inch c) ¾ inch d) ½ inch
c) ¾ inch
Plyometric training primarily focuses on developing which aspect of physical performance? a. Muscle size and hypertrophy b. Cardiovascular endurance c. Explosive power and speed d. Flexibility
c. Explosive power and speed
In plyometric training, which of the following is a primary goal for exercise selection? a. Low-impact movements b. Slow, controlled movements c. High-intensity, explosive movements d. Static stretching
c. High-intensity, explosive movements
Which of the following should be assessed before beginning a lower body plyometric training program? I. balance lI. strength Ill. training history IV. lean body mass a. I and IlI only b. Il and IV only c. I, Il, and III only d. I, II, Ill, and IV
c. I, Il, and III only
Which of the following is a technique error to avoid in plyometric training? a. Landing with knees slightly bent b. Landing with feet together c. Landing with a stiff and extended landing position d. Landing on the balls of the feet
c. Landing with a stiff and extended landing position
All of these are ideal for plyometric warm-up EXCEPT: a. Marching b. Skipping c. PNF stretching d. Lunging
c. PNF stretching
Which of the following types of plyometric drills is generally considered to be the MOST intense? a. jumps in place b. bounds c. depth jumps d. box jumps
c. depth jumps
Which of the following is a primary component of the series elastic component? a. Ligament b. Muscle c. tendon
c. tendon
One of your graduate assistants comes n and tells you that he wants to run depth dump drills with the football team from a 6-foot high deck in the parking structure. What is the recommended range of heights for depth jumps? a) 36-48 inches b) 24-48 inches c) 18-2 inches d) 16-42inces
d) 16-42 inches
An athlete weighs 240 lbs. What is the maximum height that boxes for depth jumps should measure for this athlete? a) 10 inches b) 12 inches c) 16 inches d) 18 inches
d) 18 inches
How much recovery time should be between plyometric sessions? a) 72-100 hours b) 20-45 hours c) 8-10 hours d) 42-72 hours
d) 42-72 hours
Proper footwear includes a) Ankle/Arch support b) Lateral stability c) Non-slip sole d) All of the above
d) All of the above
Which of the following are attributes of effective plyometric training programs? a) Intensity b) Recovery c) Program length d) All of the above
d) All of the above
What is true about the amortization phase? a) It is quick with movement b) It is transition from concentric to eccentric phases c) It is slow without movement d) It is transition from eccentric to concentric phases
d) It is transition from eccentric to concentric phases
Which of the following is NOT part of the starting position for the plyometric single-arm throw drill? a) Assume an upright stance with feet shoulder-width apart b) Place the rebounder approximately 3 feet away c) Position the throwing arm to have 90 degrees of shoulder abduction and elbow flexion d) Rotate the throwing arm so the forearm is parallel to the floor
d) Rotate the throwing arm so the forearm is parallel to the floor
Which is not a primary consideration when developing a plyometric plan for an athlete? a) Intensity b) Volume c) Technique d) Strength
d) Strength
Which of the following is NOT a phase of the stretch-shortening cycle? a. amortization b. concentric c. eccentric d. isometric
d. isometric
What is the series elastic component (SEC)? a) It is the primary source of muscle force b) It exerts passive force c) It stores elastic energy to increase force d) Its components are in the musculotendinous junction e) C and D
e) C and D
What is the norm height for depth jumps? A.) 30-32 inches B.) 28-30 inches C.) 26-29 inches D.) 20-23 inches
A.) 30-32 inches
When completing balance testing, how long are you required to hold all positions? A.) 20 seconds B.) 30 seconds C.) 45 seconds D.) 25 seconds
B.) 30 seconds
Which best describes the stretch reflex? A) voluntary contraction of muscles in response to a sensory stimulus B) An involuntary contraction of muscles in response to a sudden stretch of the muscle. C) A conscious, deliberate action to increase muscle tension. D) A reflex that involves the brain's decision-making process.
B) An involuntary contraction of muscles in response to a sudden stretch of the muscle.
Which is an example of utilizing the stretch reflex to increase muscle recruitment when resistance training? A) Performing a slow and controlled eccentric (negative) phase of a squat. B) Initiating the pull-up motion from a dead hang position. C) Lowering the barbell slowly during a deadlift. D) All of the above
D) All of the above
When it comes to safety considerations, which of the following is NOT a property of proper footwear? A.) Ankle and foot support B.) Lateral stability C.) A wide, non-slip sole D.) Knee stability
D.) Knee stability
What is the recommended starting point for the volume of plyometric drills for adolescents? a) 40-60 jumps per session b) 100-120 jumps per session c) 200-220 jumps per session d) 80-120 same a adults
a) 40-60 jumps per session
How much recovery time should be planned between plyometric training sessions? a) 48-72 hours b) 18-36 hours c) 24-48 hours
a) 48-72 hours
Most plyometric programs range from a) 6-10 weeks b) 10-14 weeks c) 4-6 weeks
a) 6-10 weeks
What is the maintenance of a position without movement for a given period of time? a) Balance b) Strength c) Technique
a) Balance
What plyometric exercise should you avoid when developing an adolescent's program? a) Depth jumps b) Line jumps c) Marching d) Split squat jump
a) Depth jumps
Which type of plyometric drill uses gravity and the athletes weight to increase intensity? a) Depth jumps b) Bounds c) Jumps in place
a) Depth jumps
All are factors affecting the intensity of lower body plyometric drills except a) Double leg contact places more stress on muscles b) Greater speed increase the intensity of the drill c) Higher body center of gravity = the greater the force d) Increase weight > increases muscle stress
a) Double leg contact places more stress on muscles
Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session? a) High-intensity lower body resistance training with low-intensity upper body plyometrics b) Low-intensity lower body resistance training with low-intensity upper body plyometrics c) High-intensity upper body resistance training with high-intensity upper body plyometrics
a) High-intensity lower body resistance training with low-intensity upper body plyometrics
Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session? a) High-intensity lower body resistance training with low-intensity upper body plyometrics b) Low-intensity lower body resistance training with low-intensity upper body plyometrics c) High-intensity upper body resistance training with high-intensity upper body resistance d) Low-intensity upper body resistance training with high-intensity upper body plyometrics
a) High-intensity lower body resistance training with low-intensity upper body plyometrics
In what order does the stretch reflex work? a) Muscle spindles, Ia fibers, spinal cord, alpha motor neurons, extrafusal fibers b) Muscle spindles, extrafusal fibers, spinal cord, Ia fibers, alpha motor neurons c) Extrafusal fibers, muscle spindles, Ia fibers, spinal cord, alpha motor neurons d) Muscle spindles, extrafusal fibers, Ia fibers, spinal cord, alpha motor neurons
a) Muscle spindles, Ia fibers, spinal cord, alpha motor neurons, extrafusal fibers
Plyometrics is a form of power training not cardiorespiratory conditioning a) True b) False
a) True
Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill? a) Use only one leg b) Rest after each bound c) Pause between jumps over the barrier d) Change the barrier from a hurdle to a cone
a) Use only one leg
Can adolescents benefit from plyometrics? a) yes b) no
a) yes
Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout? a. 1:5 b. 1:4 c. 1:3 d. 1:2
a. 1:5
What is lower body plyometrics especially good for? a. Changing directions b. Speed c. Strength d. Balance
a. Changing directions
