NASM Plyometric & SAQ Training

Question 1

What are the three phases of the plyometric training cycle according to NASM?

Accepted Answer

Eccentric, amortization, and concentric

Answer

Isometric, isotonic, and isokinetic

Answer

Loading, transition, and deceleration

Answer

Stabilization, strength, and power

Question 2

What is the amortization phase in plyometric exercise?

Accepted Answer

The transitional period between the eccentric and concentric contractions

Answer

The initial eccentric loading phase where muscles lengthen under tension

Answer

The final explosive concentric contraction that produces movement

Answer

The recovery period following maximum muscular exertion

Question 3

According to NASM's OPT model, which phase first introduces plyometric training?

Accepted Answer

Phase 1 (Stabilization Endurance)

Answer

Phase 3 (Muscular Development)

Answer

Phase 2 (Strength Endurance)

Answer

Phase 4 (Maximal Strength)

Question 4

What is the primary physiological mechanism that makes plyometric training effective for developing power?

Accepted Answer

The stretch-shortening cycle storing and releasing elastic energy in tendons

Answer

Hypertrophy of fast-twitch muscle fibers

Answer

Increased mitochondrial density in slow-twitch fibers

Answer

Enhanced aerobic capacity of Type II muscle fibers

Question 5

A box jump is classified as which type of plyometric exercise in NASM's progression?

Accepted Answer

Power plyometric

Answer

Stabilization plyometric

Answer

Strength plyometric

Answer

Reactive plyometric

Question 6

Rate of force development (RFD) is best described as:

Accepted Answer

The speed at which muscular force can be generated

Answer

The maximum amount of force a muscle can produce during a single contraction

Answer

The total mechanical work performed by muscles over a training session

Answer

The endurance capacity of fast-twitch muscle fibers over repeated contractions

Question 7

Which landing mechanic is MOST critical to teach before progressing a client through plyometric training?

Accepted Answer

Landing softly with triple flexion at the ankle, knee, and hip

Answer

Landing on the heels with straight knees to absorb impact

Answer

Landing flat-footed to maximize ground contact time

Answer

Landing with a wide stance to maximize the base of support