Ch 11 Plyometrics In Rehabilitation
(66).webp "Ch 11 Plyometrics In Rehabilitation - Quiz")
Questions and Answers
- 1.
Quick powerful movement involving ______ muscle and activating stretch-shortening cycle for stronger concentric contraction
- A.
Pre-stretching
- B.
Post-stretching
Correct Answer
A. Pre-stretchingExplanation
What is plyometric exercise?
-Jump training
-Power training
-Combination of speed and strength training
-Quick powerful movement involving pre-stretching muscle and activating stretch-shortening cycle for stronger concentric contraction
-Heighten excitability of nervous system
-Upper and lower extremity orientedRate this question:
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- 2.
Goal is to _____ amount of time between _____loading contraction and _____force producing contraction
- A.
Decrease, eccentric, concentric
- B.
Increase, eccentric, concentric
- C.
Decrease, concentric, eccentric
- D.
Increase, concentric, eccentric
Correct Answer
A. Decrease, eccentric, concentricExplanation
Goal is to decrease amount of time between eccentric loading contraction and concentric force producing contractionRate this question:
-
- 3.
Usually the focal point of motor control
- A.
Contractile Component
- B.
Series Elastic Component
- C.
Parallel Elastic Component
Correct Answer
A. Contractile ComponentExplanation
Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)
Concentric contraction
-Force transferred externally through SEC
Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SECRate this question:
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- 4.
Play an important role in providing stability and integrity to the individual fibers when a muscle is lengthened.
- A.
Contractile Component
- B.
Series Elastic Component
- C.
Parallel Elastic Component
Correct Answer(s)
B. Series Elastic Component
C. Parallel Elastic ComponentExplanation
Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)
Concentric contraction
-Force transferred externally through SEC
Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SECRate this question:
-
- 5.
Concentric contraction
- A.
Force transferred externally through SEC
- B.
SEC lengthens and contributes to overall force output
- C.
Force output = CC + SEC
Correct Answer
A. Force transferred externally through SECExplanation
Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)
Concentric contraction
-Force transferred externally through SEC
Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SECRate this question:
-
- 6.
Eccentric contraction
- A.
Force transferred externally through SEC
- B.
SEC lengthens and contributes to overall force output
- C.
Force output = CC + SEC
Correct Answer(s)
B. SEC lengthens and contributes to overall force output
C. Force output = CC + SECExplanation
Mechanical Characteristics
Three components
-Contractile component (CC)
-Series elastic component (SEC)
-Parallel elastic component (PEC)
Concentric contraction
-Force transferred externally through SEC
Eccentric contraction
-SEC lengthens and contributes to overall force output
-Force output = CC + SECRate this question:
-
- 7.
Proprioceptive stretch reflex
- A.
Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
- B.
Muscle spindle response is graded by the rate of stretch
- C.
Rapid loading = greater firing frequency = greater reflexive contraction
- D.
During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
- E.
While muscle spindle and GTO oppose each other – both contribute to increased force production
- F.
Length is proportional to amount of stretching force applied
- G.
Absolute strength of fiber
- H.
Increased force production is dependent on transition from eccentric to concentric contraction
Correct Answer(s)
A. Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
B. Muscle spindle response is graded by the rate of stretch
C. Rapid loading = greater firing frequency = greater reflexive contraction
D. During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
E. While muscle spindle and GTO oppose each other – both contribute to increased force productionExplanation
Neurophysiological Mechanism
Proprioceptive stretch reflex
-Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
-Muscle spindle response is graded by the rate of stretch
--Rapid loading = greater firing frequency = greater reflexive contraction
-During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
-While muscle spindle and GTO oppose each other – both contribute to increased force production
Degree of Muscle Fiber Elongation
-Length is proportional to amount of stretching force applied
-Absolute strength of fiber
Force production
-Increased force production is dependent on transition from eccentric to concentric contractionRate this question:
-
- 8.
Degree of Muscle Fiber Elongation
- A.
Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
- B.
Muscle spindle response is graded by the rate of stretch
- C.
Rapid loading = greater firing frequency = greater reflexive contraction
- D.
During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
- E.
While muscle spindle and GTO oppose each other – both contribute to increased force production
- F.
Length is proportional to amount of stretching force applied
- G.
Absolute strength of fiber
- H.
Increased force production is dependent on transition from eccentric to concentric contraction
Correct Answer(s)
F. Length is proportional to amount of stretching force applied
G. Absolute strength of fiberExplanation
Neurophysiological Mechanism
Proprioceptive stretch reflex
-Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
-Muscle spindle response is graded by the rate of stretch
--Rapid loading = greater firing frequency = greater reflexive contraction
-During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
-While muscle spindle and GTO oppose each other – both contribute to increased force production
Degree of Muscle Fiber Elongation
-Length is proportional to amount of stretching force applied
-Absolute strength of fiber
Force production
-Increased force production is dependent on transition from eccentric to concentric contractionRate this question:
-
- 9.
Force production
- A.
Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
- B.
Muscle spindle response is graded by the rate of stretch
- C.
Rapid loading = greater firing frequency = greater reflexive contraction
- D.
During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
- E.
While muscle spindle and GTO oppose each other – both contribute to increased force production
- F.
Length is proportional to amount of stretching force applied
- G.
Absolute strength of fiber
- H.
Increased force production is dependent on transition from eccentric to concentric contraction
Correct Answer
H. Increased force production is dependent on transition from eccentric to concentric contractionExplanation
Neurophysiological Mechanism
Proprioceptive stretch reflex
-Mechanoreceptors detect stretch resulting in alterations in muscle tone, motor execution and kinesthetic awareness
-Muscle spindle response is graded by the rate of stretch
--Rapid loading = greater firing frequency = greater reflexive contraction
-During eccentric loading, muscle tension increases, triggering golgi tendon organ to initiate reduction in muscle excitation
-While muscle spindle and GTO oppose each other – both contribute to increased force production
Degree of Muscle Fiber Elongation
-Length is proportional to amount of stretching force applied
-Absolute strength of fiber
Force production
-Increased force production is dependent on transition from eccentric to concentric contractionRate this question:
-
- 10.
Plyometric Prerequisites -Should identify potential contraindications prior to initiation of program --Evaluation and functional tests -Require sound lower quarter mechanics --Stable base -Testing allows evaluation of base strength --Ensure appropriate stability -Eccentric strength is critical --Closed chain stability training may be necessary prior to engagement in program -Principle holds true for upper and lower extremity
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
Correct Answer
A. Biomechanical EvaluationExplanation
Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity
Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping
Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss
Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drillsRate this question:
-
- 11.
Plyometric Prerequisites -Static stability --Ability to stabilize and control body --Postural stability --Centers on single leg strength and stability -Dynamic stability --Satisfactory static stability --Assess eccentric abilities --Stabilization jumping
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
Correct Answer
B. Stability TestingExplanation
Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity
Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping
Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss
Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drillsRate this question:
-
- 12.
Plyometric Prerequisites -Assess ability to produce explosive coordinated movement --Vertical or single leg jumping --Medicine ball toss
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
Correct Answer
C. Dynamic Movement TestingExplanation
Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity
Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping
Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss
Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drillsRate this question:
-
- 13.
Plyometric Prerequisites -Requires general and specific flexibility -Program should begin with general warm-up and flexibility routine --Static and short dynamic stretching techniques -Ability to demonstrate static and dynamic control --Begin with single leg squats and low intensity in place plyometrics --Progress in slow deliberate fashion --Move to moderate intensity plyometrics --Advanced athletes with strong background will be able to perform ballistic-reactive drills
- A.
Biomechanical Evaluation
- B.
Stability Testing
- C.
Dynamic Movement Testing
- D.
Flexibility
Correct Answer
D. FlexibilityExplanation
Plyometric Prerequisites
Biomechanical Evaluation
-Should identify potential contraindications prior to initiation of program
--Evaluation and functional tests
-Require sound lower quarter mechanics
--Stable base
-Testing allows evaluation of base strength
--Ensure appropriate stability
-Eccentric strength is critical
--Closed chain stability training may be necessary prior to engagement in program
-Principle holds true for upper and lower extremity
Stability Testing
-Static stability
--Ability to stabilize and control body
--Postural stability
--Centers on single leg strength and stability
-Dynamic stability
--Satisfactory static stability
--Assess eccentric abilities
--Stabilization jumping
Dynamic Movement Testing
-Assess ability to produce explosive coordinated movement
--Vertical or single leg jumping
--Medicine ball toss
Flexibility
-Requires general and specific flexibility
-Program should begin with general warm-up and flexibility routine
--Static and short dynamic stretching techniques
-Ability to demonstrate static and dynamic control
--Begin with single leg squats and low intensity in place plyometrics
--Progress in slow deliberate fashion
--Move to moderate intensity plyometrics
--Advanced athletes with strong background will be able to perform ballistic-reactive drillsRate this question:
-
- 14.
Plyometric Program Design -Horizontal movement is less stressful than vertical -Dependent on weight of athlete and technical proficiency
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
A. Direction of Body MovementExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 15.
Plyometric Program Design -Heavier athlete = greater training demand
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
B. Weight of AthleteExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 16.
Plyometric Program Design -Increasing speed of particular activity increases the demands being placed on the athlete
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
C. Speed of ExecutionExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 17.
Plyometric Program Design -Training demand is greatly increased by externally loading athlete -Should not slow speed of movement
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
D. External LoadExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 18.
Plyometric Program Design -Amount of effort exerted -Altered by activity performed (double single leg) -Progress from simple to complex -Addition of external weight or increasing height
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
E. IntensityExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 19.
Plyometric Program Design -Total amount of work performed -Total number of foot contacts --Varies inversely with intensity of exercise --Beginner = 75-100 (low intensity) --Advanced = 200-250 (low to moderate intensity)
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
F. VolumeExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 20.
Plyometric Program Design -Number of times exercise session is performed during a training cycle -Not known for plyometrics -Recommend 48-72 hours between sessions -Intensity dependent
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
G. FrequencyExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 21.
Plyometric Program Design -Number of years athlete has been in formal training -Younger ages → training demand should be kept low
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
H. Training AgeExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
- 22.
Plyometric Program Design -Time between sets -Power vs. Endurance --Power 1:3 or 1:4 ratio --Endurance 1:1 or 1:2 -Emphasize eccentric loading and amortization
- A.
Direction of Body Movement
- B.
Weight of Athlete
- C.
Speed of Execution
- D.
External Load
- E.
Intensity
- F.
Volume
- G.
Frequency
- H.
Training Age
- I.
Recovery
Correct Answer
I. RecoveryExplanation
Plyometric Program Design
Direction of Body Movement
-Horizontal movement is less stressful than vertical
-Dependent on weight of athlete and technical proficiency
Weight of Athlete
-Heavier athlete = greater training demand
Speed of Execution
-Increasing speed of particular activity increases the demands being placed on the athlete
External Load
-Training demand is greatly increased by externally loading athlete
-Should not slow speed of movement
Intensity
-Amount of effort exerted
-Altered by activity performed (double single leg)
-Progress from simple to complex
-Addition of external weight or increasing height
Volume
-Total amount of work performed
-Total number of foot contacts
--Varies inversely with intensity of exercise
--Beginner = 75-100 (low intensity)
--Advanced = 200-250 (low to moderate intensity)
Frequency
-Number of times exercise session is performed during a training cycle
-Not known for plyometrics
-Recommend 48-72 hours between sessions
-Intensity dependent
Training Age
-Number of years athlete has been in formal training
-Younger ages → training demand should be kept low
Recovery
-Time between sets
-Power vs. Endurance
--Power 1:3 or 1:4 ratio
--Endurance 1:1 or 1:2
-Emphasize eccentric loading and amortizationRate this question:
-
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Jan 19, 2024Quiz Edited by
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Feb 19, 2012Quiz Created by
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