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20 Cards in this Set

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List the 3 phases of the stretch-shortening cycle in proper order.
Eccentric, Amortization, Concentric
EAC
Which phase of the stretch-shortening cycle is the pause between phases I & III?
Amortization
In which phase of the stretch-shortening cycle is the agonist muscle stretched?
Eccentric
Phase I
In which phase of the stretch-shortening cycle are the agonist muscle fibers shortened?
Concentric
Phase III
When athletes participate in a plyometric training program, injury rates are found to: A. increase B. decrease, C. stay the same.
B. decrease
True or False: Plyometric training is safe for clients who have never participated in resistance training.
False. (Clients who have never participated in resistance training should be precluded from a plyometrics program.
Describe the proper landing postion for plyometric jumps.
Shoulders over knees, knees over toes,with ankles, knees & hips flexed.
For lower body plyometrics, the clients 1RM squat should be at least ___ times his or her body weight.
1.5
It's more than the client's body weight.
For upper body plyometrics, a client weighing more than 220 pounds (100 kg) should have a bench press 1RM of at least ___ times his or her body weight.
1.0
Clients over 220 pounds need to lift a smaller amount relative to their body weight than clients under 220 pounds.
For upper body plyometrics, a client weighing less than 220 pounds (100 kg) should have a bench press 1RM of at least ___ times his or her body weight.
1.5
Clients over 220 pounds need to lift a smaller amount relative to their body weight than clients under 220 pounds.
For lower body plyometrics, the client should be able to perform ___ reps of the squat at 60% body weight in 5 seconds or less.
5
Of these 3 balance tests, which is the most advanced: half squat, quarter squat, standing?
Half squat
True or False: Clients should be over 13 years old to participate in a plyometrics program.
True
Epiphyseal plates
A client should have at least ___ months of resistance training experience to participate in a plyometrics program.
3
Valgus & varus movements are:
A. Advanced training techniques
B. To be avoided.
B. To be avoided.
Proper landing technique.
What is the goal of speed training?
The application of maximal force in a minimal amount of time.
Speed training focuses on what 3 areas?
Form drills, Stride Frequency, Stride Length
Stride frequency is typically increased thru A. sprint-assisted training, B. resisted sprinting.
A. sprint-assisted training
Resisted sprinting helps improve all of the following EXCEPT: A. speed-strength, B. stride length, C. stride frequency.
C. stride frequency
Which of the following is the easiest speed drill?
A. Downhill sprint
B. Uphill sprint
C. Partner assisted towing
D. Butt kicker
D. Butt kicker