Power Development and Plyometrics Flashcards
7 cards from real CSC practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Power Development and Plyometrics flashcards as text
What is the primary energy system used during maximal plyometric exercises lasting less than 10 seconds?
Answer: ATP-PC (phosphagen) system
The ATP-PC system provides immediate energy for maximal efforts lasting fewer than 10 seconds, making it the primary system for short, explosive plyometric movements.
The stretch-shortening cycle (SSC) in plyometric training involves which sequence of muscle actions?
Answer: Eccentric → amortization → concentric
The SSC involves an eccentric (pre-loading) phase, a brief amortization (transition) phase, and a concentric (action) phase, which together enhance power output.
Which of the following best defines reactive strength index (RSI)?
Answer: Jump height divided by ground contact time
RSI equals jump height divided by ground contact time, measuring the ability to rapidly transition from eccentric to concentric muscle action.
When designing a plyometric program for a beginner athlete, which variable should be prioritized first?
Answer: Technique and landing mechanics
Proper technique and safe landing mechanics must be established before increasing intensity or volume to minimize injury risk in novice athletes.
Box jumps are classified as which type of plyometric exercise relative to depth jumps?
Answer: Moderate-intensity jump
Box jumps are considered moderate-intensity plyometric exercises because jumping onto a box reduces landing impact forces compared to depth jumps.
A depth jump differs from a standard box jump primarily because depth jumps require the athlete to:
Answer: Immediately jump for maximum height upon ground contact
Depth jumps require minimizing ground contact time and immediately jumping for maximum height upon landing, maximizing the utilization of the stretch-shortening cycle.
The amortization phase in plyometric training should be kept as short as possible primarily to:
Answer: Minimize elastic energy dissipation as heat
A short amortization phase minimizes the loss of stored elastic energy as heat, maximizing transfer of that energy into the concentric power phase.