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