Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill?
Use only one leg
.
Which of the following activities would benefit most from plyometric training?
Who benefits most from lower body plyometrics? beneficial for
track and field throwing and sprinting
, soccer, volleyball, basketball, American football, baseball, and even endurance sports (distance running and triathlons).
Which of the following work to rest ratios is the most appropriate for a plyometric training workout?
Proper work:rest ratios are very important for plyometric training. NSCA recommends a work:rest ratio of
1:5 to 1:10
, meaning for every 1 second of work, you rest for 5–10 seconds.
Which surface is not recommended for lower body plyometric drills?
The lack of change in muscle soreness may be associated with the execution of the PE on a
soft surface
(sand and/or aquatic) because it is known that performing plyometrics on a soft surface induces less muscle damage than a firm surface [4,19].
What type of muscle contraction occurs between landing and jumping during plyometric training?
The
stretch-shortening
cycle builds elastic energy during the landing phase that is released during the jump. What is the complete transition from eccentric to concentric muscle actions known as?
How many repetitions are recommended for plyometric power exercises?
Plyometric exercises are extremely effective. However, this does not mean that more is better. On the contrary, low frequency (2-3 sessions per week) and low volume (
3-6 sets of 2-5 repetitions
) are most appropriate.
What are 6 methods of training?
- Continuous training develops cardiovascular fitness.
- Fartlek (speed play) training develops a range of components and is used by games players.
- Interval training develops strength, speed and muscular endurance.
- Weight training develops strength.
- Plyometric training develops power.
How does plyometrics increase power?
Used by athletes to reach peak physical condition, plyometric exercises
manipulate the elasticity and strength of muscles by increasing the speed and force of their contractions
. This gives plyometric training the ability to produce fast and powerful movements that provide explosive power for a variety of sports.
What are the benefits of plyometric training?
Plyometric training
increases muscle strength, which allows you to run faster, jump higher, and change direction quickly
. They improve performance in any sport that involves running, jumping, or kicking.
What athletes would use plyometric training?
Sports using plyometrics include
basketball, tennis, badminton, squash and volleyball as well as the various codes of football
. The term “plyometrics” was coined by Fred Wilt after watching Soviet athletes prepare for their events in track and field.
What is plyometric training quizlet?
plyometric definition. –
quick powerful movement preceded by a stretch, or countermovement and involving the stretch shortening cycle
. -to increase force. -decrease time.
What is the rest to plyometrics ratio?
Keep the work-to-rest ratio at
1:5 or 1:10
. After you perform an exercise for 10 seconds, rest for between 50 and 100 seconds. Also, make sure to allow 48 to 72 hours between plyo workouts. Plyometrics work best when they translate directly to the playing field.
Which of the following best describes fartlek training?
Fartlek training involves
varying the intensity or speed of your run to improve your fitness and endurance
. When you do fartlek training, you’re essentially ‘mixing things up’. Fartlek sessions are usually performed for a minimum of 45 minutes and intensity can vary from walking, right up to sprinting.
What are depth jumps?
What Are Depth Jumps? Depth jumps are
an advanced variation of the vertical jump that can be included in your plyometric training program
. Perform depth jumps by standing toward the edge of a plyo box or elevated surface. Step off the box, landing in a quarter squat position.
What type of lower body plyometric drills requires a higher horizontal speed than the other types of drills?
standing jumps. jumps in place and standing jumps. One example of a multiple jump is the zigzag hop.
Bounds Bounding drills
involve exaggerated movements with greater horizontal speed than other drills.
Can I do plyometrics on concrete?
Plyometrics are performed 2 to 3 times each week in addition to strength and cardiovascular endurance exercises. Plyometrics should be done on a surface that is firm, yet forgiving, such as a wooden gym floor.
Very hard surfaces such as concrete should be avoided
.
Why are plyometrics best performed on grass playing fields basketball courts or tartan tracks?
Why are plyometrics best performed on grass playing fields, basketball courts, or tartan tracks?
The surfaces are more stable, which helps reduce injury risk
. What phase of plyometric movement is also referred to as the electromechanical delay?
When landing from a box jump What type of contraction is occurring in the lower extremities?
This is the
eccentric contraction
of movement. The calf is contracting while it is being lengthened in order to slow the body down to a stopped position in order to reaccelerate it back in an upward motion.
In what phase of plyometric exercise does preloading or stretching of the agonist muscle occur?
The eccentric phase, or landing phase
, involves the preloading of the agonist muscle group. During this phase, elastic energy is stored and muscle spindles are stimulated. An example of this is the portion of the squat jump from when the feet come into contact with the ground to the bottom of the movement (landing).
Which of the following occurs during isometric exercise?
Laskowski, M.D. Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises,
the muscle doesn’t noticeably change length
. The affected joint also doesn’t move.
How many exercises should I do in plyometrics?
That’s because plyometrics must be performed quickly with maximum power and speed. You achieve this by performing
3 to 6 sets of 3 to 8 powerful and clean reps
. The exact numbers depend on the type of exercise and where you are in your training. Once again, less is more.
Which of the following is a safety guideline for plyometric training?
Which of the following is a safety guideline for plyometric training?
Progression should be gradual to avoid extreme muscle soreness
.
When should you do plyometrics?
It is recommended to do plyometrics
a few times a week
, especially as you ease it into your training. “I would recommend doing them at least twice per week and ideally, three times per week,” urges Benestad.
What is the best method of training for muscular endurance?
- Continuous (or Cardio) Training. Cardio training is a great way to improve your aerobic muscular endurance. …
- Circuit Training. …
- Interval training. …
- AMRAP. …
- Isometric Training. …
- Complex Training. …
- Weight Training. …
- Bodyweight Training.
What method of training improves agility?
Circuit training
involves performing a series of exercises in a special order called a circuit. Each activity takes place at a ‘station’. It can be designed to improve speed, agility, coordination, balance and muscular endurance. Continuous training involves working for a sustained period of time without rest.
What are the 4 types of training methods?
- On-the-job oriented training methods:
- Simulation Methods:
- Knowledge-Based Method:
- Experiential Methods:
