CSCS Speed, Agility & Plyometric Training 2 — Questions and Answers
Question 1: Which phase of the stretch-shortening cycle (SSC) involves the transition between eccentric loading and concentric contraction?
- Amortization phase (Correct answer)
- Eccentric phase
- Concentric phase
- Deceleration phase
Correct answer: Amortization phase
The amortization phase is the brief transition (coupling) between the eccentric and concentric phases of the SSC.
Question 2: A sprinter's ground contact time is primarily optimized during which component of maximal velocity running?
- Stride frequency (Correct answer)
- Stride length
- Hip extension angle
- Arm swing amplitude
Correct answer: Stride frequency
Minimizing ground contact time (increasing stride frequency) is the primary determinant of maximal velocity once athletes reach top speed.
Question 3: When programming plyometrics, the term 'intensity' most directly refers to:
- The degree of stress placed on the muscles and connective tissue (Correct answer)
- The number of foot contacts per session
- The duration of each plyometric drill
- The height of the box or hurdle used
Correct answer: The degree of stress placed on the muscles and connective tissue
Plyometric intensity refers to the degree of stress placed on muscles and connective tissues, which is influenced by exercise type, height, and landing mechanics.
Question 4: Which footwork pattern involves moving laterally by crossing one foot in front of or behind the other?
- Crossover step (Correct answer)
- Shuffle step
- Drop step
- Jab step
Correct answer: Crossover step
The crossover step involves crossing one foot over or behind the other, allowing for rapid lateral displacement over greater distances.
Question 5: For an athlete performing box jumps, the PRIMARY goal of the landing phase is to:
- Absorb force through controlled hip and knee flexion (Correct answer)
- Land with straight legs to maximize height
- Contact the box on the heels first
- Keep the trunk fully upright
Correct answer: Absorb force through controlled hip and knee flexion
A safe and effective landing requires controlled hip and knee flexion to distribute ground reaction forces across multiple joints.
Question 6: Which plyometric exercise is classified as HIGHEST intensity and should only be used with well-trained athletes?
- Depth jumps (Correct answer)
- Standing broad jump
- Squat jumps
- Ankle hops
Correct answer: Depth jumps
Depth jumps (drop jumps) are the highest-intensity plyometric exercise because the eccentric load from the fall amplifies the stretch reflex demand.
Question 7: An athlete is training to improve first-step quickness. Which drill would BEST address this quality?
- Resisted sprint starts with sled or band (Correct answer)
- 400m interval runs
- Standing broad jump
- T-test agility drill
Correct answer: Resisted sprint starts with sled or band
Resisted sprint starts specifically overload the acceleration mechanics and muscle recruitment needed to improve first-step quickness.
CSCS Speed, Agility & Plyometric Training 2
Which phase of the stretch-shortening cycle (SSC) involves the transition between eccentric loading and concentric contraction?