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Speed, Agility, and Plyometric Training Flashcards

6 cards from real NSCA CSCS practice questions. Tap to flip, then mark Knew It or Still Learning — missed cards come back until you master them.

Read the first 6 Speed, Agility, and Plyometric Training flashcards as text

  1. The stretch-shortening cycle (SSC), which is the physiological basis of plyometric training, involves which sequence of muscle actions?

    Answer: Eccentric → amortization → concentric

    The SSC involves an eccentric (loading) phase, a brief amortization (transition) phase, and a concentric (propulsion) phase that uses stored elastic energy.

  2. According to NSCA guidelines, what minimum strength standard is recommended before performing high-intensity plyometric exercises?

    Answer: Ability to squat 1.5× body weight

    NSCA recommends that athletes be able to back squat at least 1.5 times their body weight before engaging in high-intensity plyometrics to ensure sufficient strength for safe landing.

  3. The amortization phase in plyometric exercise refers to which component?

    Answer: The brief transition period between the eccentric and concentric phases

    The amortization phase is the brief transition between the eccentric and concentric phases; a shorter amortization phase maximizes elastic energy transfer to propulsion.

  4. Which of the following is classified as a LOW-intensity plyometric exercise according to NSCA guidelines?

    Answer: Two-legged ankle hop in place

    Two-legged ankle hops are classified as low intensity because they involve minimal flight time, small ROM, and low ground reaction forces.

  5. What minimum recovery time between plyometric training sessions is recommended for BEGINNING athletes to allow full neuromuscular recovery?

    Answer: 48–72 hours

    Beginning athletes require 48–72 hours between plyometric sessions to allow adequate neuromuscular recovery and reduce the risk of injury.

  6. The depth jump is classified by the NSCA as which intensity level of plyometric exercise?

    Answer: High intensity

    Depth jumps are high-intensity plyometrics because dropping from a box greatly increases the eccentric loading on the lower extremity, maximizing SSC demands.