CSC Power Development and Plyometrics

Question 1

What is the primary energy system used during maximal plyometric exercises lasting less than 10 seconds?

Accepted Answer

ATP-PC (phosphagen) system

Answer

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?

Accepted Answer

Eccentric → amortization → concentric

Answer

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)?

Accepted Answer

Jump height divided by ground contact time

Answer

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?

Accepted Answer

Technique and landing mechanics

Answer

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?

Accepted Answer

Moderate-intensity jump

Answer

Box jumps are considered moderate-intensity plyometric exercises because jumping onto a box reduces landing impact forces compared to depth jumps.

CSC - Certified Strength Coach Practice Test

CSC - Certified Strength Coach Practice Test

CSC Power Development and Plyometrics