Deck 17: Plyometric, Speed, Agility and Quickness Exercise Prescription

Question 1

Which of the following factors will affect the stretch-shortening cycle?

A) fiber type
B) gender
C) arm swing
D) fatigue

Answer 1

D

Question 2

Which of the following motor skills requires a takeoff from one foot and landing on the other?

A) hop
B) leap
C) gallop
D) skip

Answer 2

B

Question 3

Which of the following detects the rate of stretch in skeletal muscle?

A) alpha motor neurons
B) golgi tendon organ
C) sensory neurons
D) muscle spindle

Answer 3

B

Question 4

In attempting to improve power by using plyometric exercises, the instructions should focus on:

A) slow, controlled movements
B) fast, explosive movements
C) soft landing
D) both fast, explosive movements and soft landing

Question 5

What are the three stages of linear sprinting?

A) acceleration, deceleration, supercompensation
B) acceleration, attainment, maintenance
C) maintenance, pacing, finishing
D) decelerate, reaccelerate, decelerate

Question 6

Which muscle group is an antagonist to the external rotation of the gluteus during the late swing phase?

A) adductors
B) gastrocnemius
C) hamstrings
D) piriformis

Question 7

Which muscle group is primarily responsible for horizontal propulsion during linear sprinting?

A) quadriceps
B) gastrocnemius
C) hamstrings
D) soleus

Question 8

What is the temporal pattern of the legs during linear sprinting?

A) ankle, hip, knee
B) distal to proximal
C) from the ground up
D) hip, knee, ankle

Question 9

Increasing the explosive force generated by the quadriceps during the maintenance phase of linear sprinting would:

A) increase speed
B) increase vertical displacement
C) decrease speed
D) increase stride length

Question 10

Performing an unplanned change of direction will:

A) increase valgus loads
B) decrease movement efficiency
C) generate general muscle activation patterns
D) increase valgus loads, decrease movement efficiency, and generate general muscle activation patterns

Question 11

To improve performance, a plyometric program should:

A) last a minimum of 4 weeks
B) last a minimum of 8 weeks
C) minimize landing forces
D) last a minimum of 8 weeks and maximize movement velocity

Question 12

The primary contractile elements in skeletal muscle are:

A) myosin
B) titin
C) actin
D) both myosin and actin

Question 13

SSC stands for:

A) sports-specific conditioning
B) stretch-shortening cycle
C) soccer shoe contract
D) specific shortening contraction

Question 14

According to the mechanical model, a SSC increases muscle force output due to:

A) decrease in potential energy
B) increase in mechanical strain
C) reutilization of elastic energy
D) increase in skeletal dynamics

Question 15

When an athlete starts on one leg and propels herself off the ground into the air and lands on the same leg this is referred to as a:

A) jump
B) bound
C) hop
D) skip

Question 16

The two phases of the sprinting gait are the ______ and ______.

Question 17

______, ______, and ______ will affect the efficacy of changes in direction.

Question 18

Instructions for plyometric exercises can focus on two distinct areas of motor development: ______ and ______.

Question 19

A reflex that simultaneously stimulates agonists and inhibits antagonists is termed ______.

Question 20

___________________ is the ability to make efficient coordinated movements in multiple planes performed at multiple velocities.

Question 21

The stretch-shortening cycle couples a concentric muscular action followed immediately by an eccentric muscular action.

Question 22

When a muscle is eccentrically loaded and immediately followed by a concentric action at high velocities and forces, elastic energy is produced, stored, and ultimately released from the muscle-tendon unit and increases force and power output.

Question 23

Plyometric exercises will improve jumping ability regardless whether or not resistance training exercises are utilized.

Question 24

The primary muscular action responsible for horizontal propulsion during linear sprinting is hip flexion.

Question 25

A preplanned change in direction will typically display reduced joint loading compared to an unplanned movement.

Question 26

Briefly describe how the mechanical and neuromuscular models differ and how they contribute to enhancing SSC performance.

Question 27

Describe the structure and function of the muscle spindles and Golgi tendon organs with respect to SSC.

Question 28

Make an argument both for and against the use of arm swing in performing plyometric exercises.

Question 29

Discuss the need to perform plyometric drills differently when the focus is on injury prevention as opposed to performance enhancement.

Question 30

Develop drills or exercises to improve the two SSC actions at the hip during linear sprinting.