Plyometric & SAQ Training Flashcards
7 cards from real NASM practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.
Read the first 7 Plyometric & SAQ Training flashcards as text
What are the three phases of the plyometric training cycle according to NASM?
Answer: Eccentric, amortization, and concentric
NASM identifies the plyometric cycle as the eccentric (loading) phase, the amortization (transition) phase, and the concentric (unloading/explosive) phase.
What is the amortization phase in plyometric exercise?
Answer: The transitional period between the eccentric and concentric contractions
The amortization phase is the brief transitional period between the eccentric (loading) and concentric (unloading) phases; minimizing this phase maximizes power output.
According to NASM's OPT model, which phase first introduces plyometric training?
Answer: Phase 1 (Stabilization Endurance)
NASM's Phase 1 (Stabilization Endurance) introduces stabilization plyometrics, such as squat jumps with stabilization, to build neuromuscular control before progressing to higher-intensity phases.
What is the primary physiological mechanism that makes plyometric training effective for developing power?
Answer: The stretch-shortening cycle storing and releasing elastic energy in tendons
Plyometric training harnesses the stretch-shortening cycle, where elastic energy stored in tendons and connective tissue during the eccentric phase is rapidly released during the concentric phase to amplify force output.
A box jump is classified as which type of plyometric exercise in NASM's progression?
Answer: Power plyometric
Box jumps are classified as power plyometrics in NASM's OPT model, corresponding to Phase 5 (Power), where the goal is maximum rate of force development.
Rate of force development (RFD) is best described as:
Answer: The speed at which muscular force can be generated
RFD refers to the speed at which force can be produced, and it is a key variable that plyometric and power training are specifically designed to improve.
Which landing mechanic is MOST critical to teach before progressing a client through plyometric training?
Answer: Landing softly with triple flexion at the ankle, knee, and hip
A soft landing with triple flexion (simultaneous flexion at the ankle, knee, and hip) distributes impact forces across multiple joints, reducing injury risk before power demands are increased.