NASM Plyometric & SAQ Training 1 — Questions and Answers
Question 1: What are the three phases of the plyometric training cycle according to NASM?
- Isometric, isotonic, and isokinetic
- Eccentric, amortization, and concentric (Correct answer)
- Loading, transition, and deceleration
- Stabilization, strength, and power
Correct 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.
Question 2: What is the amortization phase in plyometric exercise?
- The initial eccentric loading phase where muscles lengthen under tension
- The final explosive concentric contraction that produces movement
- The transitional period between the eccentric and concentric contractions (Correct answer)
- The recovery period following maximum muscular exertion
Correct 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.
Question 3: According to NASM's OPT model, which phase first introduces plyometric training?
- Phase 3 (Muscular Development)
- Phase 2 (Strength Endurance)
- Phase 1 (Stabilization Endurance) (Correct answer)
- Phase 4 (Maximal Strength)
Correct 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.
Question 4: What is the primary physiological mechanism that makes plyometric training effective for developing power?
- Hypertrophy of fast-twitch muscle fibers
- Increased mitochondrial density in slow-twitch fibers
- The stretch-shortening cycle storing and releasing elastic energy in tendons (Correct answer)
- Enhanced aerobic capacity of Type II muscle fibers
Correct 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.
Question 5: A box jump is classified as which type of plyometric exercise in NASM's progression?
- Stabilization plyometric
- Strength plyometric
- Power plyometric (Correct answer)
- Reactive plyometric
Correct 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.
Question 6: Rate of force development (RFD) is best described as:
- The maximum amount of force a muscle can produce during a single contraction
- The speed at which muscular force can be generated (Correct answer)
- The total mechanical work performed by muscles over a training session
- The endurance capacity of fast-twitch muscle fibers over repeated contractions
Correct 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.
Question 7: Which landing mechanic is MOST critical to teach before progressing a client through plyometric training?
- Landing on the heels with straight knees to absorb impact
- Landing flat-footed to maximize ground contact time
- Landing softly with triple flexion at the ankle, knee, and hip (Correct answer)
- Landing with a wide stance to maximize the base of support
Correct 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.
NASM Plyometric & SAQ Training 1
What are the three phases of the plyometric training cycle according to NASM?