NSCA CPT H17

When can a client safely integrate plyometrics into the training program:

Benefits of plyometrics:
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CHILDS
The exercises should be ... intensity plyometrics performd at the ... of a session before ...

Incorporating plyometric exercises into a ... is ideal

ADOLESCENTS
Incorporate ... intensity plyometric exercise, emphasizing ... since adolescents are still developing ...

It is safe to perform plyometrics at small volumes, incorporating them into ...

*balance, bone strength and coordination

OLDER PEOPLE
... intensity plyometrics may need to be avoided (due to decreasing bone strength as one ages)

It is very beneficial to continue training the SSC integrating ... intensity plyometrics. But they should begin with ... intensity

The fundamental position that all lower body plyometric exercises originate from and end in is ... or ... position

When performing low intensity beginning plyometrics clients must learn to maintain the proper alignment, providing a strong base for dynamic action.
Errors in alignment lead to:

Before the PT increases the level of exercise the client should be able to hold a ... as described fot the balance tests

Balance tests
Beginning:
Intermediate:
Advanced:
*client is required to maintain each position with each variation for 30 sec before attempting plyometric exercises of the same intensity and the more difficult balance test

clients who ... should be precluded from taking part in a plyometric training program. The ... phase requires significant strength and muscle control.
So clients should be encouraged to perform a RT program that includes standard exercises:

Recommendations to use when determining a client's readiness to participate:
- For lower body plyometrics:
- For upper body plyometrics:
- alternative for upper body strength

Another aspect of strength that is very important to assess is core strength=

Core is responsible for:

Direct effect of weak core:

A more specific requirement for plyometric training participants is ... of movement, because ...

Guidelines for absence of research specifying the level of speed necessary for plyometric exercises
- For lower body plyometrics:
- For upper body plyometrics:

For lower body plyometrics, proper ... is essential to maximize the effectiveness of the exercise. This is especially for ...

During the landing:

Clients should land ... and maintain a ... position of the ankle with the feet in full contact with the ground

Clients should keep their weight more on ... and not on ...

Landings can be taught by a ... to allow proper analysis

For plyometric jumps, hops, leaps, bounds, skips and quick foot drills clients should concentrate on ... this will help with balance by keeping the workload centered around the ...

Normally when the knees are brought up quickly, the tendency is for the shoulders to drop forward, to prevent this:
- hands/thumbs:
- arms:

A specific characteristic warranting is client size, clients weighing more than ... may be at increased risk for injury
Greater weight increases joint compressive forces, so avoid ... and ... plyometrics, limited to:

Landing surface for lower body plyometrics must have adequate ... properties but not so soft that it increases transition between the eccentric and concentric phase

*excessively thick (greater than or equal to 6 inches (15 cm)) exercise mats and minitrampolines may extend the amortization phase

Training area
Space needed depends on the drill. Most require ... and some ...

For most standing, box, and depth jumps only a minimum surface area is needed but adequate height is required:

Equipment
Boxes:
Height:
Landing surfaces:
Material:

*plastic cones can be used to jump over, medicine balls, stairways, bleachers and stadium steps also provide a plyometric training area

Minimum requirement for participation in a plyometric training program:
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The mode of training is determined by:

Plyometric for the upper body:

Plyometric intensity refers to ... and is controlled by ...

Frequency is:
*frequency increases as intensity decreases
Low: multiple times/week, moderate: 2x/week

Lower body plyometric drils
- jump in place

- standing jump

- multiple hops and jumps

- bounds

- box drill

- depth jump

Plyometric exercises listed by intensity
- Low intensity:

- Medium intensity:

- High intensity:

Factors affecting the intensity of lower body plyometric drills
- points of contact:
- speed:
- multiple responses added:
- height of the drill:
- participant's weight:
- distance of the drill:

Recovery time=

rest times of ... between drills and ... between plyometric sessions

Volume=

often plyometric volume is expressed as:

upper body plyometric volume is expressed as:

Plyometrics
- how many reps each set:
- never exceed how many minutes:
- what should be included:
- never use ... as a guideline
- plyometric exercises should be performed ... any other exercise

Progression should take place systematically with ... as the beginning point

Once that is established you can add:

All plyometric activities should be ... until the client has fully adjusted to the stress of plyometrics

Plyometric exercise should begin with a general and specific w-up
- general w-up:
- specific w-up:

Vertical jump:

Depth jump:

Box jump test:

Medicine ball:

The basis of speed training is the application of:
- speed-strength:
- speed-endurance:

Acceleration
- it will take ... of acceleration to achieve proper technique
- during first yards, focus on increasing:
- client will have ... and focus more on the ... phase

Maximizing sprinting speed depends on:

Posture acceleration phase:

Leg action
- driving/support phase:
- recovery phase:
- COMMON ERROR:

Arm action:

COMMON ERRORS:
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Mode of speed training is determined by:

Speed focuses on three areas:

Three ways to improve sprinting technique:

During the start speed is highly dependent on ...

First measure the clients ... and multiply this measurement ...-... times for females and ...-... times for males and this is the client's=

Drills should be performed anywhere from ... to ...% of this ...

stride frequency is more trainable because stride length is more dependent on:

stride frequency is increased through the use of: fast leg drills, sprint-assisted training and resisted training

Sprint-assisted training=

Resisted sprinting=

- gauging amount of resistance to use an external load that is equal to or less than ...% of clients body weight
- if performance decrease by more than ...% load is too heavy
- resisted sprinting should be performed over relatively ... distances, anywhere from ... to ... yards

a more general mode of speed training:

Speed training intensity refers to:

sprinting should be performed at close to:

training acceleration requires covering ... whereas training maximum velocity requires covering ...

Frequency=
athletes:
nonathletic:

Recovery=
rest between reps of downgrade running:
recovery from sessions should last:

Volume=

Progression=

Injuries during speed training commonly occur because of:

Physical characteristics:

Exercise surface:

Footwear:

RT, plyometric and speed training
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complex training=

Plyometric and aerobic exercise: