CSC Power Development and Plyometrics 2 — Questions and Answers
Question 1: Which training method combines a heavy strength exercise immediately followed by a biomechanically similar plyometric exercise to exploit post-activation potentiation?
- Superset training
- Complex (contrast) training (Correct answer)
- Circuit training
- Conjugate method
Correct 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.
Question 2: Post-activation potentiation (PAP) is best described as:
- Cumulative muscle fatigue following maximal contractions
- Temporary enhancement of muscle contractile capacity following a conditioning activity (Correct answer)
- Decreased motor unit recruitment after heavy loading
- Increased flexibility resulting from dynamic warm-up
Correct 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.
Question 3: Plyometric training volume is most commonly quantified using which unit of measurement?
- Total sets and repetitions
- Foot contacts (ground contacts) (Correct answer)
- Total time under tension
- Distance covered in meters
Correct answer: Foot contacts (ground contacts)
Plyometric training volume is measured in foot contacts, which directly quantifies the mechanical stress imposed on the musculoskeletal system.
Question 4: Which represents the most appropriate plyometric progression for a novice athlete moving from lower to higher intensity?
- Depth jumps → box jumps → standing broad jump
- Standing broad jump → box jumps → depth jumps (Correct answer)
- Depth jumps → bounding → hurdle jumps
- Hurdle jumps → single-leg hops → depth jumps
Correct 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.
Question 5: What primary mechanical property of tendons allows them to contribute to power production during the stretch-shortening cycle?
- Plasticity
- Viscosity
- Elasticity (Correct answer)
- Creep
Correct 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.
Question 6: Single-leg plyometric exercises are most appropriately introduced at which stage of a plyometric training program?
- The very beginning to develop unilateral stability
- After the athlete demonstrates bilateral plyometric competency (Correct answer)
- Only during sport-specific rehabilitation phases
- Before bilateral exercises in all training programs
Correct 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.
Question 7: The recommended inter-set rest period between plyometric sets when the goal is maximum power development is typically:
- 15–30 seconds
- 1–2 minutes
- 3–5 minutes (Correct answer)
- 8–10 minutes
Correct 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.
CSC Power Development and Plyometrics 2
Which training method combines a heavy strength exercise immediately followed by a biomechanically similar plyometric exercise to exploit post-activation potentiation?