Chapter 14,17, 8, 9
Medicine ball off trampoline
Which of the following is not a proper example of a submaximal phase plyometric exercise for the upper extremity?
Double leg hops
Which of the following is not a proper exercise example for the preparatory phase of plyometric progression?
Single-leg box jumps
Which of the following is not a proper exercise example for the submaximal phase of plyometric progression?
Crunch with medicine ball off wall
Which of the following is not an example of a preparatory phase plyometric exercise for the core?
Lunging
Which of the following is not an example of submaximal plyometrics for the lower extremity?
The alpha motor neurons stimulate working muscle.
Which of the following occurs during the concentric phase of plyometric activity?
Depth jump
Which of the following plyometric exercises involves the patient dropping to the ground from a raised platform or box, and then immediately jumping up?
Box jump
Which of the following plyometric exercises involves the patient jumping off one platform or box, landing on the floor, and jumping onto another box?
Maximal phase
Which of the following plyometric phases is not typically found within a rehabilitation program?
Forward/backward hops; lateral hops; zig-zag hops; hops with twists
Which of the following represents a proper plyometric exercise progression?
Back squat: 1.5 × body weight to parallel
Which of the following represents correct general strength criteria for initiating normal lower extremity plyometric exercise?
10 push-ups with elbows at 90 degrees in 15 seconds
Which of the following represents correct strength guidelines for initiating preparatory plyometric exercise of the upper extremity?
Preparatory phase
Which phase of plyometric training is characterized by all the exercises having a longer transition time from eccentric to concentric muscle action?
Maximal phase
Which phase of plyometric training is characterized by minimal ground contact time and low repetitions?
reciprocal innervation
a reflex that simultaneously stimulates and inhibits antagonists is termed.....
rectus abdominis
a side bridge strengthens all but which of the following muscles
bicycle
a track athlete who competes in both and indoor and outdoor season would use what type of annual training plan structure
5; 60
According to guidelines, before initiating maximal plyometric exercise the athlete should be able to perform five squats in ____ seconds with ____ % of body weight.
macrocycle
the annual training plan is often used interchangeable with the term
all are recruited equally
what abdominal muscle is recruited more when performing the dead bug exercises
plan the training session
what is the final step in the process of making a periodized training plan
determine the multiyear training objectives
what is the first step in the process of making a periodized training plan
extension
what is the main function of the multifid muscles
quadratus lumborum
what muscle is considered the forgotten muscle of the core
external oblique
what muscle is responsible for flexion, side bending, and rotation to the opposite side
internal oblique
what muscle is responsible for flexion, side bending, and rotation to the same side
agility
......ability to make efficient coordinated movements in multiple planes performed at multiple velocities
All are enhanced during jump training.
During the ground contact time of jump training, it is important to enhance which of the following aspects?
220
Larger athletes, those over ____ pounds, must only perform submaximal exercise or be monitored closely while performing-high intensity plyometric exercise.
Depth jumps
Which of the following is a proper example of maximal plyometrics for the lower extremity?
Saggital
What plane of movement should plyometric exercises begin in before progression?
40 to 80; 200
When designing a lower extremity plyometric program, the starting volume should be ____ foot contacts and progress up to ____ foot contacts?
Intensity
When looking at plyometric program design, which of the following terms represents the amount of force being exerted by the working muscles?
Low-intensity submaximal plyometrics
Which of the following Plyometric Exercise Categories focuses on low-intensity rebound activities and longer contact time?
Proper technique and execution
Which of the following aspects is most important when incorporating plyometric exercise into the rehabilitation program?
Wall push-up; incline push-up; medicine ball off trampoline; explosive bench press
Which of the following demonstrates a proper progression of preparatory plyometric exercise for the upper extremity?
Foot is kept in a plantar flexed position when making ground contact.
Which of the following does not describe a key point to skipping as a plyometric exercise?
Weight is maintained in line with the toes.
Which of the following does not describe correct positioning during the descent of a squat exercise?
Shoulders positioned behind knees
Which of the following does not describe proper landing technique?
false
as a whole, the general loading paradigm across the macrocycle moves from higher intensity during the preparatory phase toward higher volume training during the competitive phase
develop training objectives how long phase objectives -length of time -goals -phases -accompolish in training sessions and in the schedule
describe steps take in planning a periodized program
false
in a periodized training program, only the volume and intensity should be varied
amortization phase
in which phase of the stretch shortening cycle does a brief but strong isometric contraction occur
concentric phase
in which phase of the stretch shortening cycle does the alpha motor neuron increase activation of the muscle
plyometrics
incorporating which of the following into rehabilitation will result in increased explosive strength or power
injury prevention and performance enhancement
instructions for plyometric exercises can focus on two distinct areas of motor development: ..... and ....
true
it is generally accepted that training days that contain multiple smaller training sessions result in a greater training effect and allow for greater level of training variation
true
once strength is increased, the potential to develop power and speed characteristics is enhanced
training day
smallest training unit is the individual
false
the smallest and most basic training structure is the mesocycle
variation
through.....is a key component of a periodized training program, it should never be applied randomly or excessively
tapper
typically and 8 and 14 day...is constructed at the end of the precompeititve sub phase to stimulate a super compensation of both preparedness and a performance
competitive phase
what phase of training is used to elevate or maintain the physiological and sport-specific skills developed in the previous phase of training while concurrently increasing the athlete's level of preparedness and performance at key time points established in the annual training plan
abdominal fascia
what structure forms the anterior portion of the loop around the abdomen
transverse abdominis
when defining core stability, which of the following is not a global stability muscle
involves prime movers of trunk flexion
when defining core stability, which of the following is not true concerning local stability
maintaining posture
when performing core stability, which of the following is incorporated with static stability
balance
when performing core stability, which of the following is not involved with dynamic stability
shock
which microcycle structure contains sudden increase in training load applied in conjunction with high training volume and has the potential to induce specific physiological and performance gains
transverse abdominis
which muscle is not one of the primary muscles strengthened through bridging exercises
rectus femoris
which muscle is recruited more when performing roll outs and rolll out pikes
lower extremity endurance
which of the following areas does not need to be addressed before starting a core strengthening program
all components should be focused on
which of the following components should be focused on when designing a rehabilitation program for the core
motion comes from the lumbar spine
which of the following describes incorrect positioning when performing a crunch
anterior superior iliac spine
which of the following does not serve as a distal attachment for the internal oblique
gender
which of the following factors will affect the stretch-shortening cycle
all are gained through plyometric training
which of the following is a true statement about the neurophysiological model of plyometrics
multifidus
which of the following is an intersegmental muscle
thoracolumbar fascia
which of the following is not a distal attachment site for the external oblique
flexion
which of the following is not a movement that the multifid perform when contracted
a large maximal force can be obtained through the use of added resistance
which of the following is not an advanctage of plyometric exercises
plank
which of the following is not considered an abdominal exercise that results in lower compression values in the lumbar spine
lateral core stability
which of the following is not incorporated in the functional movement screen
split leg squat
which of the following is not one of the seven tests that compromise the functional movement screen
isolate and work on one muscle at a time
which of the following is not suggested when performing core stabilization exercises
contraction decreases spinal compression
which of the following is not true about the posts major muscle
has its distal attachment on the anterior superior iliac spine
which of the following is not true about the thoracolumbar fascia
the primary function is stabilization of the core
which of the following is not true concerning the rectus abdomens muscle
leap
which of the following motor skills requires a take off from one foor and landing on the other
multifidus
which of the following muscles acting on the core has attachments from spinous process to spinous process
intertransversarii
which of the following muscles acting on the core has attachments from the accessory process mamillary process, and transverse process and attach to the maxillary process of the vertebrae below
multifidus
which of the following muscles acting on the core has proximal attatchments to the spinous processes and progress distally to attach at different sites on the maxillary process, ilia crest, and sacrum
no individual muscle can adequately stabilize the core
which of the following muscles can improve core stability the most when strengthened
rectus abdominis
which of the following muscles does not have an attachment of the thoracolumbar fascia
rectus abdominis
which of the following muscles does not make up the abdominal wall
external oblique
which of the following muscles is not activated during the abdominal bracing technique
all three are activated by the abdominal hollowing technique
which of the following muscles is not activated during the abdominal hollowing technique
the elastic components of actin and myosin provide resistance to a passive stretch
which of the following s not true when considering the mechanical model of plyometrics
exxentric phase
which phase of the stretch shortening cycle occurs when the agonist muscle is being stretched or loaded, stimulating the muscle spindles
transition phase
which phase of training typically lasts 2 to 4 weeks and is designed to refresh the athlete physically and mentally while performing a significantly reduced training load that targets the maintenance of fitness and minimized the emphasis on sport specific skills
general preparatory
which sub phase has a primary focus of establishing a general physical training base by utilizing a large variety of training means that target the development of general fitness and motor abilities or skills that are undertaken for relatively higher volumes and lower intensities
main competitive
which sub phase is designed with the express purpose of elevating the athlete's overall levels of preparedness and optimizing competitive performance and culminates with the primary competition or tournament contained in the macrocycle
specific preparatory
which sub phase is used to translate basic fitness characteristics into more sport-specific fitness, motor abilities, and technical abilities by using periods of higher-volume training coupled with periods of high-intensity training
