Ben exam 3

When performing exercises using the super slow system, how long are the phases? - 10 seconds (concentric), 10 seconds (eccentric) - 10 seconds (concentric), 4 to 5 seconds (eccentric) - 4 to 5 seconds (concentric), 4 to 5 seconds (eccentric) - 4 to 5 seconds (concentric), 10 seconds (eccentric)

- 10 seconds (concentric), 4 to 5 seconds (eccentric)

Which of the following describes the recommended guidelines to follow when training for power? - For lower-body exercises, use 0% to 60% 1RM for 3 to 6 sets of 1 to 6 repetitions. - For upper-body exercises, use 30% to 60% 1RM for 1 to 3 sets of 3 to 6 repetitions. - For lower-body exercises, use 30% to 60% 1RM for 1 to 3 sets of 3 to 6 repetitions. - For upper-body exercises, use 0% to 60% 1RM for 3 to 6 sets of 1 to 6 repetitions.

- For upper-body exercises, use 30% to 60% 1RM for 1 to 3 sets of 3 to 6 repetitions.

Which of the following combinations of load and repetitions will cause the greatest increase in muscular hypertrophy in novice or intermediate-trained individuals? 75% 1RM for 6 repetitions 65% 1RM for 6 repetitions 65% 1RM for 10 repetitions 75% 1RM for 10 repetitions

75% 1RM for 10 repetitions

Which of the following is the minimum percent of maximal power output that needs to be reached during a repetition to be considered a quality repetition? 90% 40% 80% 30%

90%

Which of the following types of flexibility exercises should be selected if an individual is preparing to perform a high force, high-velocity, or power-based movement within the first minutes of an activity? a. dynamic b. relax-hold c. static d. passive

a. dynamic

Incompatibility between concurrent strength and aerobic endurance training can be minimized by: a. following a lighter and lower intensity circuit-type program b. performing both types of workouts on the same day c. using an intensity of at least 84% of heart rate reserve for aerobic endurance training d. using an intensity of at least 75% 1R< for all resistance training exercise

a. following a lighter and lower intensity circuit-type program

Which of the following is a disadvantage of a wrestlet performing only a short-rest, high-lactate-producing resistance training program? a. maximal strength and power gains are limited b. adaptations to high blood lactate concentrations are lost c. tolerance of high acidic conditions decreases over time d. less time between training sessions is needed

a. maximal strength and power gains are limited

Which of the following systems of exercise order is an example of paired-set training? - seated row and low back extension - bench press and dumbbell chest fly - biceps curl and triceps extension - lat pulldown and bent-over row

biceps curl and triceps extension

Which of the following training strategies should be used to improve short sprint speed? a. 30 to 120 second work intervals with a 1:1 work-to-rest ratio b. 30 to 120 second work intervals with a 1:3 work-to-rest ratio c. 5 to 10 second work intervals with a 1:3 work-to-rest ratio d. 5 to 10 second work intervals with a 1:1 work-to-rest ratio

c. 5 to 10 second work intervals with a 1:3 work-to-rest ratio

What is the first stage of performing a needs analysis? a. determining the target training goal b. testing and evaluating the trainee c. examining the primary movements of the sport of activity d. assessing the trainee's current training status

c. examining the primary movements of the sport of activity

When chains hang from both ends of a barbell during the back squat exercise, in which phase does the individual lift a gradually increased resistance? - concentric and eccentric - concentric only - No answer text provided. - eccentric only

concentric only

Which of the following types of programs often causes exertional rhabdomyolysis? - unstable surface training - sling training - extreme conditioning - vertical whole-body vibration training

extreme conditioning

Which of the following is an example of a contrast loading exercise sequence? - bench press then standing long jump - standing long jump then bench press - hip sled then vertical jump - vertical jump then hip sled

hip sled then vertical jump

Which of the following is an example of a plyometric drill, activity, or movement with a long stretch-shortening cycle? takeoff in the high jump standing long jump sprinting drop jump

standing long jump

Which of the following describes how a reverse linear periodized training program is different from a linear periodized training program? - It changes from higher volume and lower intensity to lower volume and higher intensity. - It maintains intensity at the same level throughout the program. - It maintains volume and intensity at the same level throughout the program. - It changes from lower volume and higher intensity to higher volume and lower intensity.

- It changes from lower volume and higher intensity to higher volume and lower intensity.

Which of the following describes a unique aspect of a flexible daily nonlinear periodized training program? - The individual is the one who decides the training zone that will be used for the session. - The individual is tested immediately after the training session. - The individual's readiness to perform a specific training zone is determined before the session. - The individual is given more sets than usual to warm up the targeted muscles.

- The individual's readiness to perform a specific training zone is determined before the session.

How should a traditional circuit training system be changed to increase maximal strength? - Increase the percentage of 1RM from 40% to 60%. - Perform more than 15 repetitions per set. - Use 10- to 15RM resistances. - Decrease the rest period to less than 15 seconds.

- Use 10- to 15RM resistances.

Which of the following training methods involves performing a set to volitional fatigue and then reducing the load and performing another set to volitional fatigue? - drop sets - light-to-heavy system - triangle system - burn technique

- drop sets

Which of the following training outcomes appears to be enhanced from performing sets to failure rather than sets not to failure? - muscular endurance - No answer text provided. - strength - power

- muscular endurance

Which of the following parts of a vertical jump involves a stretch-shortening cycle? - reaching upward for maximum vertical height - stopping for 3 to 5 seconds in the bent-knee and bent-hip position - squatting and quickly reversing the direction of the movement to jump upward - standing with the hips and knees extended before jumping

- squatting and quickly reversing the direction of the movement to jump upward

Which of the following describes an advantage of following a nonlinear periodized training program rather than a linear periodized training program? - the total training season can be shorter - training status can be maintained for the entire season and peak at the end of the season - the same RM training zones can be used at the beginning and end of the season - training volume can remain constant

- training status can be maintained for the entire season and peak at the end of the season

All of the following will increase power EXCEPT Increase the distance an object is moved. Decrease the time to perform a task. Increase the force that is developed. Decrease the work that is performed.

Decrease the work that is performed.

A 30-year old distance runner has a resting heart rate of 56 bpm. Based on an exercise intensity of 70% of HRmax, what is her target heart rate using the Karvonen method? a. 147 bpm b. 154 bpm c. 130 bpm d. 124 bpm

a. 147 bpm

Which of the following are the recommended ranges of duration and frequency needed to improve cardiorespiratory endurance fitness? a. 20 to 60 minutes, 3 to 5 days a week b. 10 to 20 minutes, 3 to 5 days a week c. 10 to 20 minutes, 2 or 3 days a week d. 20 to 60 minutes 2 or 3 days a week

a. 20 to 60 minutes, 3 to 5 days a week

An individual is lifting loads of 90% 1RM for 4 repetitions in her structural exercises. Which of the following is the recommended length of her rest periods? a. 3 minutes b. 60 seconds c. less than 30 seconds d. more than 6 minutes

a. 3 minutes

All of the following describe the outcome of concurrent strength and aerobic endurance training EXCEPT: a. power capabilities are not affected by the performance of both strength and aerobic endurance training b. strength training may benefit aerobic endurance performance by preventing injuries c. high-intensity aerobic endurance training may compromise strength improvements

a. power capabilities are not affected by the performance of both strength and aerobic endurance training

Which of the following terms describes the purposeful attention given to train the joints and muscles that are the most susceptible to injury? a. prehabilitation b. capping c. post activation potentiation d. transfer specificity

a. prehabilitation

Which of the following is an advantage of alternating upper-and lower body exercises in a resistance training session? a. recovery time of a muscle group is increased b. power output is improved c. a specific muscle group experiences a greater overload d. specificity is applied

a. recovery time of a muscle group is increased

If an individual's goal is to increase strength, which of the following is a recommended load to lift in the leg press exercise if his 1 RM is 400 lb (182 kg)? a. 240 lb (109 kg) b. 320 lb (145 kg) c. 200 lb (91 kg) d. 280 lb (127 kg)

b. 320 lb (145 kg)

Which of the following type of muscle fibers is not detected after an individual adapts to heavy resistance training? a. I b. IIx c. IIc d. IIa

b. IIx

All of the following strategies will reduce exercise incompatibility in trained athletes EXCEPT: a. provide at least one day of complete rest per week b. choose running rather than cycling for the lower body c. perform lower-body resistance training on opposite days as lower-body cardiorespiratory training d. reduce the resistance training volume if aerobic training is a priority

b. choose running rather than cycling for the lower body

Which of the following is a multijoint exercise that is the most specific for training the primary muscles of the kicking leg of an American football punter? a. glute-ham raise b. front step lunge c. standing calf (heel) raise d. leg (knee) extension

b. front step lunge

Which of the following describes functional isometric training? a. performing a 5- to 7-second isometric contraction and then continuing with the eccentric phase b. performing a portion of the concentric phase and then continuing with a 5- to 7-second isometric contraction c. performing a 5- to 7-second isometric contraction and then continuing with the concentric phase d. performing a portion of the eccentric phase and then continuing with a 5- to 7-second isometric contraction

b. performing a portion of the concentric phase and then continuing with a 5- to 7-second isometric contraction

Which of the following describes muscle-tendon complex (MTC) stiffness? a. amount the MTC recoils due to the increase in heart energy from a stretch b. relationship between the force applied to the MTC and the resulting change in length c. relationship between the rate of MTC change in the force generated by the MTC d. amount of heat energy lost by the MTC during the recoil from a stretch

b. relationship between the force applied to the MTC and the resulting change in length

An individual is performing the following resistance training exercises in this order: bench prress, seated row, shoulder press, bent-over row, triceps extension, biceps curl. Which of the following strategies was used to sequence the exercises? a. alternating multijoint exercises with single-joint exercises b. pre-exhaustion c. postactivation potentiation d. alternating pushing exercises with pulling exercises

d. alternating pushing exercises with pulling exercises

Which of the following is one of the most consistent finding of concurrent training studies? a. aerobic endurance training does not affect the increase in mitochondrial density due to resistance training b. aerobic endurance increases the cross-sectional area of muscle fibers used in strength training c. resistance training increases the transition of type IIa to type IIx muscle fibers d. resistance training does not impair aerobic endurance performance

d. resistance training does not impoair aerobic endurance performance

Which of the following decreases when an individual transistions from performing a muscular endurance training program to a hypertophy training program? a. the number of exercises performed in a training session b. the load lifted c. the number of sets completed for each exercise d. the number of repetitions performed for each exercise

d. the number of repetitions performed for each exercise

As an individual becomes better trained, resistance training frequency for a specific muscle group decreases. Which of the following needs to change to compensate for this decreased training frequency? a. the total number of training sessions per week decreases b. no answer text provided c. the rest period between sets decreases d. the volume per training session increases

d. the volume per training session increases

Which of the following individuals would benefit specifically from following the single-set system? - athletes who want to make body composition changes - individuals with limited available time - athletes who are in preseason - individuals who have been resistance training for more than 16 weeks

individuals with limited available time

Which of the following terms describes the division of time in a periodized training program that is typically 3 to 4 months long? macrocycle active recovery microcycle mesocycle

mesocycle