Power Development and Plyometrics Flashcards
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Read the first 7 Power Development and Plyometrics flashcards as text
Which training method combines a heavy strength exercise immediately followed by a biomechanically similar plyometric exercise to exploit post-activation potentiation?
Answer: Complex (contrast) training
Complex (contrast) training pairs a heavy loaded exercise with a plyometric movement to exploit post-activation potentiation (PAP) for enhanced explosive power output.
Post-activation potentiation (PAP) is best described as:
Answer: Temporary enhancement of muscle contractile capacity following a conditioning activity
PAP is a temporary enhancement of muscle contractile properties following a conditioning stimulus, leading to increased power output in subsequent explosive activities.
Plyometric training volume is most commonly quantified using which unit of measurement?
Answer: Foot contacts (ground contacts)
Plyometric training volume is measured in foot contacts, which directly quantifies the mechanical stress imposed on the musculoskeletal system.
Which represents the most appropriate plyometric progression for a novice athlete moving from lower to higher intensity?
Answer: Standing broad jump → box jumps → depth jumps
Progressions should move from lower-intensity exercises like standing broad jumps and box jumps to higher-intensity reactive exercises like depth jumps as athletes develop capacity.
What primary mechanical property of tendons allows them to contribute to power production during the stretch-shortening cycle?
Answer: Elasticity
Tendon elasticity allows strain energy to be stored during the eccentric loading phase and returned during the concentric phase, augmenting total muscle power output.
Single-leg plyometric exercises are most appropriately introduced at which stage of a plyometric training program?
Answer: After the athlete demonstrates bilateral plyometric competency
Single-leg plyometrics impose greater stability and strength demands, so athletes must first demonstrate competency with bilateral exercises before progressing to unilateral variations.
The recommended inter-set rest period between plyometric sets when the goal is maximum power development is typically:
Answer: 3–5 minutes
Full recovery of 3–5 minutes ensures the ATP-PC energy system is adequately replenished, allowing the athlete to express maximal power output in every subsequent set.