CSC Power Development and Plyometrics 1 — Questions and Answers
Question 1: What is the primary energy system used during maximal plyometric exercises lasting less than 10 seconds?
- Oxidative phosphorylation
- Glycolytic system
- ATP-PC (phosphagen) system (Correct answer)
- Beta-oxidation
Correct 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.
Question 2: The stretch-shortening cycle (SSC) in plyometric training involves which sequence of muscle actions?
- Concentric → isometric → eccentric
- Eccentric → amortization → concentric (Correct answer)
- Isometric → eccentric → concentric
- Concentric → eccentric → isometric
Correct 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.
Question 3: Which of the following best defines reactive strength index (RSI)?
- Maximum force divided by time to peak force
- Jump height divided by ground contact time (Correct answer)
- Power output divided by body mass
- Peak velocity divided by time to peak velocity
Correct 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.
Question 4: When designing a plyometric program for a beginner athlete, which variable should be prioritized first?
- Intensity
- Volume
- Technique and landing mechanics (Correct answer)
- Frequency
Correct 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.
Question 5: Box jumps are classified as which type of plyometric exercise relative to depth jumps?
- High-intensity reactive drill
- Depth jump variation
- Moderate-intensity jump (Correct answer)
- Bounding exercise
Correct 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.
Question 6: A depth jump differs from a standard box jump primarily because depth jumps require the athlete to:
- Land on a raised surface
- Immediately jump for maximum height upon ground contact (Correct answer)
- Focus solely on landing mechanics
- Use a bilateral stance only
Correct 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.
Question 7: The amortization phase in plyometric training should be kept as short as possible primarily to:
- Increase time under tension for hypertrophy
- Allow full muscle relaxation between actions
- Minimize elastic energy dissipation as heat (Correct answer)
- Reduce stress on connective tissue
Correct 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.
CSC Power Development and Plyometrics 1
What is the primary energy system used during maximal plyometric exercises lasting less than 10 seconds?