CSCS - Final Exam
what is the definition of power
(force) * (velocity)
list three principles of resistance exercise programing
- overload - specificity - progression
The minimum recommended intake of protien for athletes is ____ g/kg of body weight
1.0
What is the recommended minimum amount of floor space for an athlete within a strength and conditioning facility?
100 square feet (9.3 m2)
an athlete in the weight room is performing the barbell bench press. if he moves a mass of 75 kg with an acceleration of 2/ms2, what force is he exerting?
150 N
sodium bicarbonate has been shown to be effective for high- intensity exercising lasting
2 to 5 minutes
Obesity is defined as having a body mass index (BMI) greater than
30
A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 reps per exercise, what rest period length will MAXIMIZE her goal?
30 seconds
When training for muscular endurance, approximately how long should rest periods be?
30 seconds or less
What type of resistance training workout promotes the highest growth hormone increases following the exercise session?
30 seconds rest high volume 3 sets
maximal power output is greatest using load of
30% to 50% of 1 RM
The overall intensity of a general warm- up should be about ___ of aerobic capacity
40% to 60%
What volume has the potential to increase muscular strength the MOST?
5 sets of 5 repititions
The optimal number of repetitions per movement for dynamic warm up appears to be
5 to 10
During prolonged activity in hot weather, an athlete should consume a sports drink that meets what guidelines?
5-10 % of carbohydrate
An aerobic endurance athlete is planning a precompetition meal. If she is able to eat 2.5 hours before her event, what is the recommended amount of carbohydrate to consume if she weighs 110 pounds (50 kg)?
50 g
an athlete produced 840 watts of power in 0.6 seconds, how much work did this individual perform during the exercise
504 J
Mirrors in a strength and conditioning facility should be positioned at what minimum distance from any equipment
6 inches (15cm)
For men and women respectively, what loads should be used for the YMCA bench press test?
80 pounds and 35 pounds
What percentage of all court cases concerning athletic injuries deal with some aspect of supervision?
80%
Excessive intake of which vitamin can lead to liver damage, dizziness, and joint pain?
A
In what athletes might you expect limited bone mineral density levels as a consequence of the force factors in the physical demands associated with the given sport?
A 19-year-old 800 m freestyle swimmer with one year of dryland training
In a sarcomere, the myosin filaments are equal in length to the
A band
what is NOT a measurement included in anthropometry?
BMI
All of the following hormones use a second messenger to cause effects in the body EXCEPT
Cortisol
True or False? During performance of the keg/ log one-leg squat, it is not necessary to achieve a true parallel squat potion because of the extreme difficulty of the exercise
False
True or False? Hormone levels in the blood are very stable, with circulating levels remaining constant throughout the day and night
False
True or False? Humans experience hormonal variations based on the time of year (seasonal variation)
False
The majority of athletic strength and conditioning programs today emphasize ______ as the preferred mode of resistance training
Free weight
What describes dietary fat consumption?
Its restriction can be harmful to health and performance
What are the risks of increasing training volume by too much too quickly?
Overuse injuries Burnout Not promoting maximal physiological development
What is an example of a macronutrient?
Protein
True or False? Suboptimial consumption of certain vitamins and minerals may predispose one to a number of diseases
True
What is generally discouraged in older adults, due to the sudden rise in blood pressure it can create?
Valsalva maneuver
What are the five main primary methods of incorporating a practice structure and schedule into an athlete's program?
Whole, part, random, variable, observation
What is not a variable that can be manipulated during interval training?
Work:rest ratio
resistance exercise training has been shown to improve ____ local muscular endurance
absolute
what substance acts at the neuromuscular junction to excite the muscle fibers of a motor unit?
acetylcholine
to which structure do the cross-bridges attach during muscle action
actin
the highest power output achieved in an exercise is a function of
all of the above
what is NOT a recommended way the strength and conditioning professional can safely monitor athletes in a training facility
asking more experienced athletes to help supervise newer athletes
What is defined as knowing that an inherent risk exists with participation in an activity, but choosing to participate anyway?
assumption of risk
what is least important to obtain during a needs analysis?
athletes gender
The responsibility for the day-to-day physical health of an athlete falls to which member of the sports medicine team?
athletic trainer
All of the following are typical patterns for the usage of steroids EXCEPT? a. stacking b. step-up pattern c. augmented d. cyclic pattern
augmented
which muscles or muscle groups have a fusiform pennation
biceps brachii
Weaker individuals often display ____ and may benefit from the use of unilateral training methods
bilateral deficits
spotters should be conscious of what during the execution of an exercise
body alignment (all of the above)
the frictional force created between two contacting surfaces tending to slide past each other is dependent on
both the force pressing the two surfaces together and the nature of the two surfaces in contact
what type of lower body plyometric drill requires a higher horizontal speed than the other types of drills
bounding
how does training variation affect a training program
by providing logicial alterations in loading, training volume and exercise selection
based on published research, which of the supplements has the most scientific support? A. Androstenedione B. Creatine C. L-carnitine D. caffine
caffeine
The mean is a measurement that represents _______
central tendency
During which period are sport-specific activities performed in the greatest volume?
competition
an athlete has dramatically increased time spent practicing sport specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which period of training
competitive
An athlete is having measurements taken to assess her body composition. The coach uses a DEXA scan and a new method he is being asked to test. The purpose of using these two measures is to establish what type of validity of the new test?
concurrent
Branched chain amino acid supplementation (BCAA)
consists of leucine, isoleucine and valine
stimulation of muscle spindles induces a
contraction of the stretched muscle
static or PNF stretching should normally be performed in the ____ phase of a workout
cool-down
Which of the following following substances has been shown by multiple research studies to improve its own strength performance? A. Androstenedione B. Creatine C. L-carnitine D. Chromium
creatine
What combination has been shown to provide additive benefits for individuals training to increase strength?
creatine + HMB
Is increase in the strength of a contralateral, untrained limb is known as
cross education
The process by which the myosin cross bridge swivels inward, is released from the Actin molecule, stands back up, rebinds to the actin molecule, and swivels again is called
crossbridge recycling or crossbridge recharging
what are examples of closed kinetic chain exercises
deadlift pull up squat
static stretching prior to physical activty will likely ____ muscular performance
decrease
The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered?
decrease frequency to allow increased sport skill practice
symptoms of overtraining include
decrease in morning heart rate
What is a symptom specific to non-functional overreaching?
decreased muscle glycogen
b- blockers are associated with which of the following ergolytic effects? a. increased maximal heart rate b. decreased oxygen consumption c. increased blood pressured. decreased time between heartbeats d. decreased oxygen consumption The muscle
decreased oxygen consumption
____ is the term used when exercising individuals do not sufficiently replace lost fluid at a rate equal to water loss via sweat
dehydration
Which type of plyometric drill is generally considered to be the MOST intense?
depth jumps
what are examples of exercises that do NOT require one or more spotters?
dumbbell seated alternate arm biceps curl lat pulldown snatch
What is NOT a component of an emergency plan?
emergency medicine
the location of long bone growth is called the
epiphysis
True or False: Dynamic constant external resistance strength testing measures the maximal amount of torque that can be produced at all points in the range of motion
false
True or False? The layer of connective tissue that surrounds a skeletal muscle is called the endomysium
false
what factor will affect the stretch-shortening cycle
fatigue
______ is the process of connective tissue replacing dengerating muscle fibers
fibrosis
A 50-year-old female triathlete is concerned about osteoporosis. What exercise is the MOST beneficial for improving her bone mineral density?
front squat
what does the symbol "g" represent
gravitational acceleration
If athlete A and athlete B do the same amount of work during a dead lift yet athlete A requires more time to complete the repetition, then athlete A
has a lower power output
What is the best recommendation for combining plyometric training with resistance training in a single workout session?
high-intensity lower body resistance training with low-intensity upper body plyometrics
training machines that use the resistance produced when fluid is forced through a small aperture are called ___ machines
hydraulic
An increase in cell number due to cell division is known as
hyperplasia
____ refers to an increase in cell size without an increase in cell number
hypertrophy
during which exercise should a spotter's hands be placed on the athlete's wrist
incline dumbbell bench press
in general, glycerol ingestion is thought to
increase hydration status and exercise performance
what is NOT a likely outcome of preadolescent resistance training
increased hypertrophy
Which documents should be maintained for as long as possible to help protect a strength and conditioning facility from lawsuits
injury report forms
List the structural components of the neurophysiological model of plyometric training exercises
intrafusal muscle fibers (muscle spindle) extrafusal muscle fiber alpha motor neurons
An athlete performing ballistic stretching should follow what guideline?
involve an active muscular effort
What is true about health care / sport medicine professionals involved in injury rehab
involved in psychology, S+C, AT
the vertebrae are an example of what type of bone?
irregular
Because of the dynamic resistance that the kegs and logs provide, performance of Olympic-style exercises with these implements
is not recommended
During a ____ muscle action, tension is produced without movement at the joint or shortening of the muscle fibers
isometric
What is NOT a phase of the stretch-shortening cycle?
isometric
which upper body exercise requires the widest grip?
lat pulldown
what motor skills requires a takeoff from one foot and landing on the other
leap
what is an example of an open kinetic exercises
leg curl
what is an example of a single joint lower body exercise?
leg extention
In flipping the tire, the majority of the momentum is developed in the _______; this momentum results in a powerful flipping movement of the tire
leg/hips
an eccentric muscle contraction is one in which the muscles ___ while developing tension
lengthen
The water- filled dumbbells provide a resistance that is
less dynamic than that of the kegs
In selecting the resistance to be used in a keg bench press, the athletes should select a weight that is:
lighter than the resistance they would use performing the same exercise with a barbell
pre-event static stretching does not appear to affect
likelihood of injury
consumption of caffeine may promote
lipolysis stimulation of the CNS enhancement of endurance performance
What describes fartlek training?
loosely structured training that alternates between fast, intense running and slower recovery jogs
what BEST describes appropriate activity during the second transition period for a college soccer player
low intensity recreational exercise
performing repetitions using intentionally slow velocities is associated with _____ force production compared to traditional velocities
lower
A 6-ft,3-in, 245-lb high school football defensive lineman has the following physical test scores: bench press 250 lb; squat 130 lb; 40-yard dash, 5.4; seated 4-lb medicine ball push, 21 ft; mile run, 6 min 33s. The area he needs the MOST work in is
lower body strength and power
A female basketball player has the following test results: 1-RM bench press, 150 lb; sit ups, 60; vertical jump, 12 inch; 20-yard dash,2.8 s; mile run, 5 min 22s. The area she needs to focus on the MOST is
lower body strength and power
What explains why a static squat jump results in a lower jump height than a counter movement jump?
lower potentiation
The primary goals of a strength and conditioning program are to
lower the potential for injury and improve performance
in traditional periodization scheme, the longest phase of variation is the _____
macrocycle
What is not a reason why strength and conditioning practitioners have legal duties to provide an appropriate level of supervision and injury
meet a reasonable standard of care
what is not part of the conduction system of the heart
mitral valve
A reflex that involves only one synapse in the spinal cord is called a
monosynaptic reflex
The "logs" provide a resistance that is
more dynamic than that of the kegs
Increases in strength and/ or power will occur primarily from training specific ______, rather than specific muscle groups
movements
The deadlift is an example of a ____ joint exercise
multi
_____ involve two or more joints that change angles during the movement of a repetition
multijoint exercises
What structure detects rapid movement and initiates the stretch reflex?
muscle spindle
what is NOT part of the criteria for an effective mission statement
narrow in scope
When developing a resistance training program, which program design variable should be addressed first?
needs analysis
the lowest muscular injury rate occurs in people with ___ static flexibiltity
normal
What is NOT a key consideration when determining the pace requirements of a college strength and conditioning facility?
number of athletic teams desiring to use the facility
When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training?
off season
What is NOT a characteristic of the creatine phosphate bioenergetic system?
one PCr = three ATP
what type of resistance training would most likely have the greatest impact on body composition
one month of high volume intensity (multiple sets of 10 reps)
isometric training can have its greatest effect on adaptations in
peak force
Growth Hormone is secreted in the?
pituitary gland
The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which resistance training exercises are MOST specific to his goal?
power clean and front squat
A weightlifter adds 30 minutes of intense (>75% VO2 max) stationary bicycle riding every other day to her resistance training program. What describes the greatest effect this addition will have on her performance?
power gains will be compromised
When planning and designing a new strength and conditioning facility, a feasibility study should occur during which phase?
predesign
what is NOT a benefit of a three week second transistion period
preparing for the upcoming competitive period
what is NOT a benefit of a three-week second transition period
preparing for the upcoming competitive period
When determining a baseball player's resistance training program needs, what should NOT be considered?
programs of other players
a gradual increase in the training load is an example of
progressive overload
What is the handgrip and width utilized in performing a deadlift?
pronated grip or alternated grip at shoulder width
the difference between the maximum and the minimum scores in a data set is termed the _____
range
a reflex that simultaneously stimulates agonists and inhibits antagonists is termed
reciprocal innervation
What is a standard for safe and sufficient access to a strength and conditioning facility?
rough strips on the edge of each step
in performing a lat pulldown, a ____ width handgrip should be used
shoulder
which grip width can be determined using the fist-to-opposite shoulder method or the elbow to elbow method?
snatch grip
what is NOT an athlete related factor to consider when selecting tests
sport skill level
In spotting dumbbell exercises, spotters should NOT
spot near the elbows at the start of the exercise
the point at which the strength curve and resistance curve converge is called the
sticking point
According to the ____________, as an athlete recovers from and adapts to a training stimuli, fatigue will dissipate and preparedness and performance increase.
stimulus-fatigue-recovery-adaptation theory
What is an exercise strategy during the fibroblastic repair phase of an injury?
submaximal isokinetic exercise
what is the best surface on which to perform lower body plyometric drills
suspended floor
specificity deals with
the degree of metabolic and mechanical similarity between exercises
relative intensity is
the load lifted in relation to maximum capabilities
true or false? complete restoration of fluid lost during exercise cannot occur without electrolyte replacement
true
the degree to which a physical test measures what it says it measures is termed
validity
Carbohydrate storage in the muscles can be maximized by
- Eating a high-carbohydrate diet - Eating foods high in carbohydrates within 2 hours of strenuous exercise - Drinking a carbohydrate beverage during long-term exercise
what is the lock and key theory
- a substrate fits into its enzyme just like a key fits a lock - hormone fits a specific receptor
When deciding which nonuniversity individuals and groups can use the university strength and conditioning facility, which individuals should approve?
- athletic director - strength and conditioning director
Following resistance training, augmented neural drive to the working musculature is the result of
- increased agonist muscle recruitment - muscle hypertrophy - greater synchronization
List the 7 steps for designing a resistance training program
- need analysis - exercise selection - training frequency - exercise order - training load and repetitions - volume - rest periods
Routine maintenance and cleaning of a strength and conditioning facility and its equipment provided for
- safe participation - protection of investments - enhanced facility appearance
What may compromise safety in the lifting platform area?
- splinters in the platform - misplace bumper plates - chalk buildup
Protein supplementation above that which is typically required for healthy adults may be useful in what situations?
-Athletes training to increase lean muscle mass -Growing athletes -Athletes in contact sports
For the third day in a row, a member of the crew team has worn sandals to the strength and conditioning facility to work out. He has been reminded of the guidelines in response to each of the previous two incidents. What are examples of appropriate actions for the strength and conditioning director to take at this time?
-documentation of the offense -explanation of the importance of wearing proper footwear -dismissal from the facility for one week
A strength and conditioning facility's tallest pieces of equipment should be placed along the perimeter walls to
-prevent equipment from tipping over -improve facility viability -anchor them to the walls
Exercises that require explosive power should utilize ____ spotters?
0
What percentage of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercise to maximize power output?
0-30%
what is not an example of a functional test?
1 RM bench press
What is the effect size for a 10 week squat training program? The athletes' pretraining 1RM squat mean was 150kg, the posttraining 1 RM squat mean was 156kg and the standard deviation was 6kg
1.0
After a 2-hour outdoor training session, an athlete lost 3 pounds (1.4 kg). How much fluid should this athlete consume to return to a more ideal hydration state?
1.5 L (50 ounces)
A standard dose of HMB for an athlete wishing to increase strength and lean mass is ____ per day?
1.5 to 3.0 g
If an athlete weighs 158 pounds (72 kg) and is 5 feet, 7 inches (170 cm) tall, what is the athlete's BMI?
24.7 kg/m2
During the 300-yard shuttle run, how far away are the lines and how many round trips are made to complete this test?
25 yards apart with 6 trips
What is the minimum recommended space between the ends of racks to provide room for spotters?
3 feet (91cm)
what is the maximum length of the rest period recommended between trials that are close to an athlete's maximum?
3 minutes
if a 180-lb athletes does not wish to creatine "load" he could instead consume ___ g of creatine per day
3 to 5
recommendations of ___ carbohydrate solution help maintain blood glucose concentrations and replace lost fluid
3% to 6%
a good rule of thumb for how long to hold a static stretch is ______ seconds
30
According to research, what percentage of an athlete's calories should come from fat?
30%
What is the minimum recommended distance between the ends of racked bars in a strength and conditioning facility?
36 inches (91cm)
The oxidative system results in the production of approximately _____ ATP from the degradation of one molecule
36 to 38
what volume has the greatest potential to increase muscular endurance?
5 sets of 15 repititions
What is the recommended amount of floor space for the standing shoulder press exercise if the athlete is using a 7- foot (2.1 m ) barbell?
52 square feet (4.8m2)
a dose of ____ of the essential amino acids taken before or during resistance training exercises may significantly enhance muscle protein net balance
6 g
most data on glutamine supplementation suggest and effective dose ranging in area of
6 to 10 g
On average, how many times per minute does the SA node discharge at rest?
60-80
If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen?
A bilateral facilitation will occur
The highest lactic acid concentration in the muscle would be observed with
A maximal acitivty lasting 1 to 2 minutes
Joint laxity, skill level, limb alignment, and neuromuscular deficiency are all thought to be factors in the occurrence of what common injury?
ACL tear
What is the ultimate source of energy for muscular contraction?
ATP
Which energy substrate cannot be depleted during extreme intensities or durations?
ATP
Which reaction is the primary cause of metabolic acidosis (i.e., the decrease in intramuscular pH during high-intensity, fatiguing exercise)?
ATP --> ADP + Pi +H+
An athlete's desire to perform to his or her potential is an example of
Achievement motivation
Sandbags provide an _____ resistance rather than a _____ resistance
Active, Static
Polypeptide hormones are made of chains of what substances?
Amino acids
Proteins are composed of
Amino acids
An athlete just completed a resistance training workout. What is NOT a factor that influences the magnitude of the postworkout hormonal response
Amount of effort the athlete gave during the workout
The recommended resistance training regime for an adolescent should include
An emphasis on proper form
Weight gain should be accomplished in athletes by combing
An increase calorie nutritional diet combined with resistance exercise
If the stress of a training session is too great, what is true?
Anabolic reactions < catabolic reactions in the muscle
Activation of ______ results in the production of lactic acid
Anerobic (fast) glycolysis
An athlete is complaining that he is suffering from constipation and frequently feels cold. Coaches have also noticed his skin has a slight yellow tint with dry patches. What condition should the strength and conditioning professional suspect?
Anorexia nervosa
Anaerobic metabolism utilizes primarily _____ as an energy substrate
Carbohydrate
The primary macronutrient that is addressed in the precompetition meal is
Carbohydrate
The primary preferred substrate for energy for the body is
Carbohydrate
According to the recommendations of the food guide pyramid, what percentage of calories should come from carbohydrates, fats, and proteins, respectively?
Carbs 55-60% Proteins 12-15% Fat 30%
what are the possible consequences of supercompensation
Chronic fatigue loss of maximum power output loss of sports performance
dynamically pre-stretching a muscle is associated with which type of subsequent muscle action
Concentric
What are true statements about the safety of testing
Consider temperature and humidity Appropriate shoes Wear a lifting belt for 1RM squat
If an adult athlete is training to increase muscle hypertrophy, what is a primary nutrition recommendation?
Consume 20 g of high quality, high leucine protein every 3 to 4 hours
Which type of injury is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle?
Contusion
Which steroid hormone typically increases the most in response to resistance exercise?
Cortisol
Another term for negative feedback is ____ regulation
Cybernetic
What is not a function of growth hormone?
Decrease collagen synthesis
The excess postexercise oxygen consumption experienced by athletes is NOT caused by:
Decrease in body temperature
What is NOT a result of sarcopenia?
Decrease in percent body fat
When ATP is broken down within the muscle cells and energy is released from the chemical bonds, this process is an
Exergonic reaction
what is the arrangement of the fulcrum (F), effort (E), and resistance (R) forces in a third-class lever
F, E, R
True or False? Anabolic reactions breakdown large molecules into smaller molecules
False
True or False? Implement training has little real value in athletic strength training programs except for a way of increasing training variation
False
True or False? Interval training is also known as long, slow distance training and over distance training
False
True or False? Lactic acid is a hormone that increases circulating concentrations due to high-intensity exercise
False
True or False? Maximal oxygen consumption refers to the speed of movement at which blood lactate increases above resting
False
True or False? Osteoarthritis is classified as a chronic, systemic, multijoint disease with no known cure
False
True or False? Resistance training is contraindicated for muscle groups with spasticity
False
True or False? Steroid hormones do not have a transport protein to help them move through the target cell
False
True or False? Strength-power athletes do not need more protein than the RDA
False
True or False? The creatine-kinase reaction produces ATP aerobically when creatine kinase gives up a phosphate to ATP
False
True or False? The smallest carbohydrates are polysaccharides such as starch, cellulose, and glycogen
False
True or False? The system of testosterone regulation in females is the same as that in males
False
True or False? Today the thinking is that static stretching should be performed before aerobic exercise sessions to improve performance
False
True or False? Whole-body resistance training is contraindicated for people with chronic obstructive pulmonary disease; they should perform only aerobic conditioning
False
What exercise(s) can be performed with a tire?
Flip
Prior to performing the long jump, an athlete reviews and concentrates on the technique required to jump as far as possible. What strategy is the athlete using to prepare for the jump?
Focus on task-relevant cues
Because of the large size of kegs, it is recommended that all keg exercises be performed with a ____ range of motion
Full
____ supplementation can provide some degree of pain relief and improved function in persons who experience regular- knee pain, which may be caused by prior cartilage injury and/or osteoarthritis
Glucosamine
What substance can be metabolized anaerobically?
Glucose
Which muscle is primarily trained during the single-leg Romanian deadlift exercise?
Gluteus maximus
What hormone levels are higher in women than men at rest?
Growth hormone
What hormones enhance muscle tissue growth?
Growth hormone and IGF-I
Aldosterone is a key hormone in the regulation of _____
Hydration status
Flexibility of which of these muscle groups or body areas is assessed during the sit-and-reach test? I. hamstrings. II. erector spinae. III. lumbar spine. IV. hip flexors.
I, II, and III only
Primary training adaptations of elite aerobically training athletes include which of the following? I. increased maximal oxygen uptake II. decreased blood lactate concentration III. increased running economy IV. decreased capillary density
I, II, and III only
What substance is an important biomarker for health and performance?
IGF superfamily
which of the following occurs during the QRS complex of a typical ECG? I. depolarization of the atrium II. repolarization of the atrium III. repolarization of the ventricle IV. depolarization of the ventricle
II and IV
The most likely transformation of muscle fiber type as a result of resistance training is
IIB to IIA
Which muscle fiber type has the greatest potential to, when trained in a specific way, change into a more aerobic or oxidative form?
IIx
What describes how the individual zones of optimal functioning theory differ from the inverted-U theory?
Ideal performance does not always occur at the midpoint of the arousal continuum
An 8 year old dramatically increased his upper body strength after following a six month resistance training program. What is MOST likely responsible for this gain?
Improved neuromuscular functioning
What is a physiological role of growth hormone and its superfamily?
Increased immune cell function
This hormone decreases during aerobic exercise
Insulin
The energy system used for physical activity depends PRIMARILY on the exercise
Intensity
______ training allows for a significant quantity of normally exhaustive exercise to be performed
Interval
_____ feedback is provided to the athlete by the athlete from the senses, while ____ feedback is provided to the athlete by an observer or other external source
Intrinsic, augmented
The single-leg Romanian deadlift can be performed with the weight held in the hand of the same side of the body as the support leg (_____) or in the hand of the opposite side of the body as the support leg (_______)
Ipsilateral ; Contralateral
A deficiency in which nutrient is the most prevalent nutrient deficiency worldwide and can cause weakness, fatigue, and decreased exercise capacity?
Iron
The most likely contributor to fatigue and poor performance
Iron deficiency
Because of the dynamic resistance that the dumbbell kegs provide, performance of Olympic-style exercises with these implements
Is recommended, but only for lifters who have good technique performing the Olympic-style exercises
What is an example of a branched-chain amino acid?
Isoleucrine
What are benefits of interval training?
It can improve anaerobic metabolism It can enhance maximal oxygen consumption
How does an athlete's optimal level of arousal change with limited skill and ability to perform the activity?
It decreases
Source of Kreb cycle intermediates do not include:
Ketone bodies
A coach informs the team running a 40-yard (37 m) sprint that she would like everyone to complete the first trial in under 4.8 seconds. This coach is providing what kind of feedback to her athletes?
Knowledge of results
What is a protein source that does not contain all essential amino acids in appreciable quantities?
Lentils
Long, slow distance training is designed to increase an athlete's
Maximal oxygen consumption
During high-intensity exercises, athletes often experience peripheral fatigue. What is believed to be the reason for this type of fatigue?
Metabolic acidosis
What does NOT occur when a ground-based free weight training exercise is performed on an unstable surface?
Need to perform other exercises decreases
Autonomic dysreflexia in persons with SCI is usually caused by
Noxious stimuli below the level of injury
What is the term for the amount of nutrients (carbohydrate,protein, fat, vitamins, and minerals) per unit of energy in a given food?
Nutrient density
What is an example of a food with a low glycemic index?
Peanuts
Most strength and conditioning coaches adhere to the concept of _____ organizing their training programs into cycles so that each cycle has a specific physiological goal, with the ultimate goal being to bring their athletes to a peak at the appropriate time
Periodization
The initiaition of all exercise is supported by the ____ energy system
Phosphagen
Which energy system produces ATP at the quickest rate?
Phosphagen
Two athletes are competing in upcoming competitions, a weightlifting meet and a maraton. Which energy systems will each be primarily using, respectively?
Phosphagen and oxidative
For a high school American football team, if any player squats two times his body weight, his name is placed on the wall. This is an example of
Positive reinforcement
What is the first role that needs to be attained to by the staff and conditioning facility in the case of an emergency?
Provision of immediate care to the injured athlete
Much of the performance benefits of warming up are _____ effects
Psychological Biomchanical Phsyiological
What is defined as " the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex"?
Recommended Dietary Allowance
List the benefits of resistance training for distance athletes
Reduction of muscular imbalances Prevention of overuse injuries Faster recovery from injuries
______ are a more intense version of interval training
Repetitions
What is a recommendation for lowering undesirable high levels of blood lipds?
Replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids
What makes the GREATEST contribution to total energy expenditure?
Resting metabolic rate
According to the mechanical model, a SSC increases muscle force output due to
Reutilization of elastic energy
An Olympic weightlifter attempting a personal record is able to ignore the audience to concentrate solely on her performance. What ability is this athlete most likely using to perform the exercise?
Selective attention
The predominant energy system used during a training session depends primarily on the
Session intensity
A strength and conditioning professional is training two 16-year-old males; one has developed facial hair and a deepened voice, while the other has not. What is the most effective indicator of their physical maturation level?
Skeletal age
According to Hull's drive theory, which of the following factors affect an athlete's level of arousal and, consequently, the athlete's performance?
Skill level, task complexity
Maintaining adequate glycogen stores
Spares the use of protien for energy
What factor is held constant during an accommodating resistance training exercise?
Speed of movement
In performing a standing shoulder press exercises with the kegs, it is suggested that the lifter keep his or her back
Straight
The weight range of kegs needed in the strength training facility will be determined at least partially by
Strength levels of athletes
The amount of blood ejected from the left ventricle during each beat is the
Stroke volume
What are types of carbohydrates?
Sugar Starch Cellulose
Which technique to flip a heavy-equipment tire commonly uses the narrowest hand position or grip?
Sumo
The highest RATE of energy production is from
The ATP-PC system
The law of mass action states what?
The concentration of reactants or products will drive the direction of the reactions
____ indicates how rapidily and how long a specific carbohydrate increases blood glucose
The glycemic index
Describe how the body should be positioned during the execution of the kettle bent row
The support hand should be flat on the bench, the back should be flat, and the head should be up
What is the rationale for using variable-resistance training methods?
To keep the applied resistance constant during changes in joint angle
_____ are artifical fats created when polyunsaturdated vegtable oils (high in omega-6 fatty acids) are combined with hydrogen molecules to increase shelf life and stablize the polyunsaturated oil
Trans fats
What is not one of the main types of dietary fatty acids?
Triglyceride fatty acids
For a hormone to be secreted by its endocrine gland, the gland must typically receive a signal from
Trophic hormones
True or False? A decrease in pH inhibits PFK; therefore it decreases the rate of anaerobic glycolysis
True
which muscle fiber type is the MOST beneficial for a marathon runner?
Type I
what is NOT an adaptation of the endocrine system to resistance training?
Type of hormones released
What has the GREATEST influence on an athlete's dietary carbohydrate requirement?
Type, duration, and frequency of exercise
Based on the endocrine responses to resistance exercise, if muscle hypertrophy is desired, what acute training variables of resistance exercise are most responsible?
Use of large-muscle-mass exercises with adequate volume and use of short rest intervals
What is a method to increase the intensity of the plyometric lateral barrier hop drill?
Use only one leg
When comparing males and females, what is true regarding strength and power capabilities?
When strength is expressed relative to muscle cross-sectional area, no significant difference exists between sexes
periodization is
a logical method of varying volume and intensity over time
what describes muscle connective tissue elasticity?
ability to return to original resting length after passive stretch
cortisol is released by which tissue?
adrenal cortex
The pathway of nerve impulses from the periphery to the central nervous system contains
afferent neurons
what hormone(s) is/are responsible for fluid regulation within the body
aldosterone and antidiuretic hormone
An increase in the electromyographic signal following strength training may be due to
all of the above
peptide hormones consist of
amino acids
In testing athletes, proper amounts of rest are needed to ensure that the test really measures what it is supposed to measure. Maximal anaerobic tests that cause high levels of lactic acid to build up in the body may require up to _____ before further testing occurs
an hour or more depending on conditions and fitness level
What is the main challenge with carbohydrate loading in females?
an insufficient overall caloric intake
Which of the following performance-enhancing substances is most likely to increase lean body mass? a. anabolic steroids b. arginine c. ephedrine d. B-alanine
anabolic steroids
what are the two main divisions of the skeletal system?
appendicular and axial
An athlete who is an archer is struggling with anxiety prior to his performance, which is also causing his hands and body to shake. Which of the following would be the most ideal ergogenic aid to help him these issues? a. b-blockers b. caffine c. Erythropoietin (EPO)
b-blockers
An athlete performing which workout has the greatest need for a weight belt?
back squat at 90% 1RM
To improve lower body muscular power, what would be an example of a traditional resistance training exercise that may be combined with plyometric movements?
back squat jump
which type of joint in the body typically exhibits the greatest ROM?
ball and socket
An athlete is performing back squats at 95% of her 1RM for six sets of two repetitions. This is most consistent with which phase of training?
basic strength
in the testing of athletes who will be compared to each other, motivation should
be consistent
What is an example of a low-speed muscular strength test?
bench press 1RM
What joint comprises the ankle and wrist joints?
biaxial
as an athlete's body size increases, what describes how body mass and muscular strength change
body mass increases more rapidly than muscular strength
Minimal essential strain is the minimal threshold stimulus needed to cause what change?
bone formation
Functions of glutamine include increasing ___ and stimulating both ___ and ___ synthesis
cell volume, protein, glycogen
Which of the following substances should the strength and conditioning professional suspect an athlete is taking if the athlete is experiencing tremors, dizziness, heart palpitations, and insomnia? a. clenbuterol b. beta-blockers c. beta-alanine d. sodium bicarbonate
clenbuterol
which grips should be used during the deadlift exercise
closed pronated alternated
Which grip is used for the hammer curl exercise?
closed, neutral
staff members should be accountable for maintaining a professional ___ and working together cooperatively as a ___
code of conduct, team
chondrocytes deposit ______________ in cortical bone
collagen
An athlete has been taking a supplement for roughly 40 days. He has seen an increase in his squat 1RM, body weight, and verticel jump height. Which of the following is the most likely supplementing with? a. creatine b. insulin c. sodium citrate d. HMB
creatine
all of the following describe caffeine's role in improving athletic performance EXCEPT A. Increased power production B. Decreased glycogen depletion C. Increased fat oxidation D. Decreased urine production
decreased urine production
The bench press, vertical jump, and 10 m sprint are the MOST valid tests for which American football position?
defensive lineman
what is not true regarding HMB?
doses of 1,000 mg/day for weeks can increase lean body mass
the property of biological tissues that allows the return to original resting length after a passive stretch is ____
elasticity
what is a nontemperature related effect of a warm up?
elevation of baseline oxygen consumption
what isNOT a factor that may affect the amount of muscle damage experienced by athletes in high-intensity intermittent sport
endurance capabilities of the athletes
Creatine supplementation improves all of the following variables EXCEPT a. lean body mass b. maximal strength c. endurance performance d. power
endurance performance
during exercise, the rate at which energy is expended is most related to ____
energy expenditure
A lack of variation and a lack of quantifying work load can cause the acceleration of the ___ phase of Selye's General Adaptation Syndrome (GAS)
exhaustion
Which factor is held constant during a traditional resistance training exercise?
external load
An athlete is able to identify that the back squat 1RM test is being used to test her maximal lower body strength. This is an example of what?
face validity
T or F: a body is balanced if its line of gravity falls outside its base of support
false
T or F: a reduction in resting heart rate is probably the result of increased sympathetic stimulation
false
T or F: muscle can generate more tension during concentric contraction than during eccentric contraction
false
T or F: sensory neurons are also called afferent neurons
false
T or F: stability is the process by which a body's state of equilibrium is controlled for a given purpose
false
true or false: the deadlift and backsquat are examples of power exercises
false
true or false? static stretching prior to vigorous exercise will decrease the risk of injury
false
two individuals of the same body mass are lifting weights. assuming all other factors to be equal, the person with tendons inserted on the bone ___ the joint center should be able to lift ___ weight
farther from; heavier
Skeletal muscle can be subdivided into bundles of fibers called
fasciculi
Following prolonged periods of detraining in elite strength/power athletes, what physical characteristic will likely show the largest reduction as a consequence of the removal of an anaerobic training stimulus?
fast-twitch fiber cross-sectional area
What describes Type I muscle fibers?
fatigue resistant with high aerobic energy supply
Which phase of healing is characterized by random deposits of Type III collagen fibers along the injured structure?
fibroblastic repair
regarding age and sex of individuals what is true?
fibrous connective tissue replaces degenerating muscle fibers in older people
The strength and conditing professional's knowledge and skill development does NOT include competencies in
finance and appraisal
What is the period between the preparatory and competitive periods?
first transition
An athlete has just finished the preparatory period of his training and is now focusing on his strength and power capabilities. This portion of training is generally referred to as what?
first transition period
During which phase should athletes ideally be tested to determine initial training loads for the exercises in the first mesocycle?
first week of the off-season
fundamental conditioning addresses
fitness parameters specifically associated with a sport
the sternum is classified as a __________ bone
flat
The ability to use ____ efficiently can have a huge impact on endurance performance
fuel
the muscle sense organs that detect muscle tension are _____
golgi tendon organs
Epigallocatechin gallate (EGCG) is an ingredient found in
green tea extract
Some of the highest bone mineral densities have been seen in what type of athletes?
gymnasts
Flexibility of what muscle groups or body areas is assessed during the sit and reach test?
hamstrings erector spinae lumbar spine
a macrocycle generally progresses as
high volum, low intensity to low volume, high intensity
For a basketball guard, what BEST describes the relationship between resistance exercise volume and resistance exercise intensity at the beginning of the preparatory period?
high volume, low intensity
Which phases are commonly used to vary workouts during the preparatory period?
hypertrophy basic strength
What is an adaptation in tendons from high intensity in aerobic training?
increased packing density of collagen fibers
What allows for someone to draw conclusions about a population from the information collected in a population sample?
inferential statistic
Describe three types of protective legal documents commonly used in the health/ fitness field and applicable in strength and conditioning setting
informed consent, agreement to participate waiver
Describe three causes of injury associated with physical activity
inherent risks, negligence, extreme forms of conduct
Instructions for plyometric exercises can focus on two distinct areas of motor development: ____ and _____
injury prevention, performance enhancement
One scorer for a group testing allowed a partial last repetition to count toward an athlete's total score on the pull-up test, while another scorer did not count that repetition. This difference between scorers is related to what?
interrater reliability
what is NOT a characteristic of sports with an increased prevalence of disordered eating and eating disorders
involvement of a strength component
During a PNF stretch, what muscle action is NOT used to facilitate the passive stretch of a muscle
isometric muscle action of the agonist
when an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the ____ when viewed from the side
knees
Which exercise requires the least amount of recovery time between training sessions?
lateral raise
What type of activity is inappropriate during the inflammatory response phase of a medial collateral ligament sprain?
lower extremity plyometrics
what type of drill used to warm up for a plyometric training session emphasizes posture and movement technique
marching
What is an advantage of variable-resistance training
matches the changes in joint leverage
what is the function of the golgi tendon organ?
may have a protective function during movement
Z score can be used to express the distance of any individual score in standard deviation units from the ____
mean
in a group of performance scores for athletes, the ____ is the arithmetic average
mean
In performing a power snatch, a ____ handgrip position should be used
measured
the exact middle of a set of scores describes the ______
median
Proper documentation is essential to the strength and conditioning facility. What is NOT part of the records that should be kept on the conditioning facility?
medical health history
What is LEAST helpful to record to aid in future testing sessions for an athlete?
mental state of athlete on testing day
The medium-sized training cycle that lasts two to six weeks in duration is referred to as a
mesocycle block of training
Sodium bicarbonate supplementation counteracts
metabolic acidosis
heavy and light day training refers to aspects of the
microcycle
general preparation is a training phase usually associated with
microcycles and mesocycles
A motor unit consists of a ___ and all of the muscle fibers that it innervates
motor nerve (or neuron)
what detects the rate of stretch in skeletal muscle
muscle spindle
Traditional resistance training is not recommened for
muscular dystrophy
the stability of a joint is ___ related to its mobility
negatively
___ is defined as failure to act as a reasonable and prudent person would under similar circumstances
negligence
what is defined as failure to act as a reasonable and prudent person would act under similar circumstances?
negligence
The initial decrease in muscular strength caused by detraining is due to undesired changes in what system?
nervous
Glutamine can be classified as
nonessential but " conditionally" essential amino acid
The _____ muscles provides stabilization to maintain proper humeral rotation during arm elevation
open
What is a treatment goal for rehabilitation during the inflammatory response phase of an injury?
optimization of tissue function
in remodeling, which cell type lays down new matrix?
osteoblasts
What describes the portion of the total energy cost of exercise that must be supplied through anaerobic metabolisms due to the slow response of the aerobic system to the initial increase in the demand for energy?
oxygen deficit
the most often used test for core body endurance is the
partial-curl-up
increasing body temperature with a whirlpool or heating pad is _____ warm-up
passive
what instructions should the coach give to an athlete when assessing the athlete's reactive strength index?
place your hands on your hips while on top of the drop box
An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. What is the best exercise order to help this athlete improve his performance?
power clean,back squat,hip sled,leg (knee) curl
An operational plan should be created in which phase?
predesign phase
___ is defined as a manufacturer's and/or vendor's legal responsibilities if someone sustains injury or damage due primarily to a defect or deficiency in production
product liability
Which of the following is the term for hormone precursors that are theorized to increase the body's ability to produce a given specific hormone? a. prohormones b. HCG c. prior hormones d. testosterone
prohormones
which is the handgrip used in performing a power clean
pronated hook grip
what does not refer to intramuscular adaptations?
proper execution of exercise technique for exercises performed both at slow and explosive speeds
summated microcycles are used to
reapeatedly present specific stimuli in a cyclical fashion across a mesocycle
______ is the simultaneous contraction of the muscle opposing the muscle that is being passively stretched
reciprocal inhibition
What best describes core exercises and assistance exercises, respectively?
recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance
what does NOT influence an athlete's volume-load for a resistance training program
repetition and set scheme
adusting program variables within a resistance program can influence which of the following?
resistance training adoptations magnitude of strength gains lactate concentrations
what factor does NOT affect the degree to which blood flow is increased in the working muscles during anaerobic training
resting heart rate of the athlete
What is the flow of blood?
right atrium, right ventricle, lungs, left atrium, left ventricle, body
Proper clothing and footwear in strength training is important for
safety etiquette protection against dropped plates
what describes a golgi tendon organ?
sensitive to increases in muscular tension
What is the correct arm position when measuring the girth of the upper arm?
shoulder abducted to 90 degrees with elbow extended
When an athlete is performing the upward movement phase of the seated barbell shoulder press exercise, what does NOT specify the action of the spotter to assist the athlete to perform the first repetition
signal the athlete and then lift the bar off the supports
what is not an advantage when using weight-stack machines
simulates real-life activities
the division of the nervous system concerned with control of skeletal muscle contractions is called the
somatic nervous system
SAID
specific adaptation to imposed demands
What is defined as doing what a reasonable and prudent person would do under similar circumstances?
standard of care
_____ is defined as what a prudent and reasonable person would do under similar circumstances
standard of care
what sequence will produce the MOST reliable results?
t-test,1 RM power clean, 1 RM bench press, 1.5 mile run
Which individual is responsible for allowing an athlete to begin formal involvement in a strength and conditioning program?
team's certified athletic trainer
what general modification to the periodized program is typically used for seasonal sport
the competition phase is prolonged and the peaking phase removed
what is the general modification to the periodized program is typically used for seasonal sports
the competition phase is prolonged and the peaking phase removed
What would void the liability of an equipment manufacturer and place responsibility in the hands of the strength and conditioning
the professional altered the product from the condition in which it was originally sold
Total caloric expenditure during resistance exercise is most related to
the total work accomplished or training session
Olympic style resistance exercises are commonly used for power training because?
the weight is accelerated throughout the range of motion
bone density decreases with age beginning in which decade of life?
third
which class of lever is the biceps muscle flexing the elbow joint against resistance applied to the hand
third class
what is true of the remodeling phase of healing
this healing phase may continue for 6 to 12 months after injury, even though person has resumed to daily activity
What is a rationale for using variable-resistance training methods?
to accommodate the changing mechanical advantages associated with constant-loaded exercises
the newton meter (N.m) is the SI unit for what mechanical quantity
torque
In what method of periodization might an athlete perform five sets of four repetitions at 85% of 1RM on the first day of the week, five sets of four repetitions at 80% of 1RM on the next training day, and five sets of four repetitions at 70% of 1RM on the last training day of the week?
traditional periodization
T or F: according to the power-velocity relationship, the greatest mechanical power output is produced when the muscle is shortening at a velocity that is 30% of maximum
true
T or F: bone mineral density is an indicator or long-term bone (skeletal health)
true
T or F: contraction of a muscle causes the golgi tendon organ to discharge
true
T or F: equilibrium is that state of a system which is not changing speed or direction
true
T or F: the autocrine method of transporting hormones means that the compound remains in the cell to influence the activity of the cell in some manner
true
isometric training can have its greates training effect
untrained/ novice strength piwer athletes making an effort to contract their muscules explosively
What is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set?
upright row and shoulder press
how can flexibility be enhanced with resistance training
use full range of motion and good technique
sequenced periodization training deals with
using one phase of training to potentiate the next phase
A college basketball coach would like to know which of her players has the most muscular power. What is the MOST valid test for measuring muscular power?
vertical jump
What combination of tests would be most relevant for an American football wide receiver?
vertical jump and 30 to 100 yard sprint
the best measure/ estimate of resistance training volume is _____
volume load
training ______ equals sets (number) x repetitions (number) x resistance (weight)
volume-load
volume load is an estimate of _____
work accomplished
dehydration of ___ of body weight has a ___ impact on exercise performance
1% to 2%, negative
What are the appropriate fluid intake recommendations during practice and competition for children weighing 40 kg (88 pounds) even if they do not feel thirsty?
5 ounces (148 ml) every 20 minutes
What percentage of calories taken in is absorbed by the body?
90% to 95%
Growth cartilage in children is NOT located at the
Diaphysis
When one examines the effects of a resistance training program via peripheral blood hormone levels, what is NOT true?
Higher blood hormone levels do not indicate higher receptor interaction probability
What is defined as a legal responsibility, duty, or obligation?
Liability
________ refers to the maximum rate at which an individual can consume oxygen
Maximal oxygen consumption
what are the units of measurement of force
Newtons
True or False? Activation of anaerobic (fast) glycolysis results in the production of lactic acid
True
True or False? The hormonal response to exercise is normally intensity-dependent
True
an ___ strength curve is one in which the force capability increases from the start to the end of the concentric phase
ascending
what are the major kinds of stretching exercises?
ballistic stretching dynamic stretching passive stretching PNF stretching static stretching active stretching
what is NOT a point of contact with the bench or the floor when an athlete is in the five point body contact position
right hand
training for ____ requires the greatest resistance
strength
SSC stands for
stretch-shortening cycle
What is the RDA (recommended dietary allowance) for dietary protein in sedentary individuals?
0.8 g of protein per kilogram of mass
Whatwould be an appropriate interval duration to enhance one's ability to store and use glycogen in the absence of oxygen?
1 minute
PNF stretches have multiple phases, most phases should be held for ___ to ____ seconds
10, 30
at what percentage of a muscle's resting length is the muscle able to produce the greatest contractile tension
100%
What is the recommended ceiling height for a strength and conditioning facility?
12 to 14 feet (3.7-4.3 m)
The rotator cuff muscles act as stabilizers to the shoulder joint, During the maturation remodeling phase of rotator cuff (supraspinatus muscle) tendinitis rehabilitation of a basketball player, what exercise repetition range is MOST appropriate for improving the muscular endurance of the rotator cuff muscle.
12-20
To maintain hydration during competiiton lasting less than 1 hour, it is recommended that athletes consume 3 to 8 ounces of water of a sports drink about every
15 minutes
How long should a stretch be held to obtain plastic deformation of the tissue and enhance muscle flexibility?
15 to 30 seconds
What is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)?
18 inches (46 cm)
If an athlete is tested in the bench press and is found to have a 1RM of 220 pounds (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set?
185 pounds (85kg)
A female athlete's body fat percentage was measured before the competitive season. If she was classified as "leaner than average" what was her measurement?
19 - 20%
What is the recommended coach-to-participant ratio during peak weight room usage time in a collegiate setting?
1:20
What staff-to-athlete ratio is recommended for a college strength and conditioning facility?
1:20
What work-to-rest ratio is the MOST appropriate to assign to a plyometric training workout?
1:5
How many ATP molecules are generated from one molecule of glucose in glycolysis?
2 ATP
If an athlete completes a maximum sprint interval in 10 seconds as part of an interval training workout, what is the recommended length of the rest period before the next sprint?
2 minutes
A recommended resistance training program for a healthy 70-year- old should be
2 to 3 times per week, 8 to 12 reps per set
What is the recommended minimum distance between the floor and the bottom of mirrors on the walls?
20 inches (51 cm)
colostrum may have anabolic and performance-enhancing properties when consumed regularly (in conjunction with exercise training) at a dose of
20 to 60 g
anaerobic capacity is quantified as the maximal power output achieved during activity lasting
30 to 90 seconds
Approximately how many net ATP are produced via the oxidative energy system from the metabolsim of one glucose molecule?
38
articular cartilage has _________ distinct layers
4
which test is NOT used to measure maximum muscular power?
40 yard sprint
carbohydrate solutions impact performance and/ or exercise duration when exercise exceeds ___ minutes
45
What is the recommended amount of floor space for a treadmill within a strength and conditioning facility?
45 square feet (4.2 m2)
An athlete training for a marathon averages around 95 minutes of training a day at 75% of her VO2max. If she weighs 126 pounds (57 kg), what is her minimum recommended daily intake of carbohydrate?
456 g
What are the optimal temperature and humidity settings respectively for strength and conditioning facility?
67 to 71 F (19-21 C) 60% to 70%
Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than ____ of what can be achieved in a stable condition
70%
what percentage of the 1RM typically allows an individual to perform 6 repetitions with that load?
85
how much work is done in raising a 200-kg barbell mass a distance of 0.5 m
980 J
___ is defined as voluntary participation in activity with knowledge of the inherent risk(s)
Assumption of risk
During off season training for aerobic endurance the longest duration session of the week should fall?
At the end of the week
What is a relaxation technique that has been shown to be useful in injured and older athletes?
Autogenic training
The mean arterial pressure is defined as the
Average blood pressure throughout the cardiac cycle
What is the best exercise to train the anatomical core musculature of individuals who want to improve sports performance?
Back squat
What should be assessed before beginning a lower body plyometric training program?
Balance Strength Training history
List the 3 muscle names that are primarily responsible for horizontal propulsion during linear sprinting
Biceps femoris Semitendinosus Semimembranosus
An individual often eats his meals alone, is overweight, and seems to eat large amounts of food even when not hungry. What condition should the strength and conditioning professional suspect?
Binge eating
Maximal oxygen consumption is limited by
Cardiac output Pulmonary function Cellular metabolism
The most common cause of childhood disability is
Cerebral palsy
all of the following indivduals can provide medical supervision during a college soccer match EXCEPT the
Certified Strength and ConditioningSpecialist.
Sarcopenia is associated with changes due to advancing age EXCEPT
Decreased axial skeletal height
what is NOT a benefit of resistance training in youth
Decreased insulin sensitivity
What is not the result of an athlete using a diet very low in carbohydrates?
Decreased perception of effort during normal exercise tasks
What does NOT normally increase during an aerobic exercise session?
Diastolic blood pressure
What describes the change in the responsiveness of a receptor to insulin (aka, hormone)?
Downregulation
What is not one of the elements that must exist for a practitioner to be found liable for negligence?
Effect
What is not one of the elements that must exist for a practitioner to found liable for negligence?
Effect
what does NOT describe the ideal performance state
Effective analysis of the performance
Which protien has an amino acid profile MOST similar to the body's needs?
Egg
The term ____ refers to a food that offers no nutritional value other than energy itself
Empty calories
When an eating disorder is suspected, the strength and conditioning professional should
Encourage further assessment by an eating disorder specialist
What type of body proportion is characterized by a rounder body with broader hips?
Endomorph
The female athlete triad is the interrelationship between what three factors?
Energy availability, menstrual function, bone mineral density
_____ is the relationship between energy ingested and energy expended
Energy balance
After a bout of resistance training, acute hormonal secretions provide information to the body EXCEPT
Energy expended
What is an advantage of machine-based training?
Enhanced ability to target specific muscle groups
What is not a benefit of performing repetitions?
Enhanced maximal oxygen consumption
The "fight or flight" response refers to the body's response to which hormone?
Epinephrine (adrenaline)
When males and females are compared relative to muscle cross-sectional area, it appears that the potential for force production is
Equal in males and females
True or False? Antiduretic hormone (ADH) and aldosterone work by the same mechanism
False
True or False? Because of the uniqueness of implement training, all types of implements and related training movements will be beneficial in improving athletic performance
False
True or False? Carbohydrates are stored in the liver, skeletal muscle, and fat cells. CHO stored in the liver is termed liver glycogen, CHO stored in the muscle is termed muscle glycogen, and CHO stored in fat cells is termed free fatty acids.
False
true or false: hypertrophy refers to the splitting of the muscle into additional muscle fibers
False
_______ training challenges all systems of the body and may help reduce the boredom and monotony associated with daily training
Fartlek
________ training challenges all systems of the body and may help reduce the boredom and monotony associated with daily training
Fartlek
List 5 types of training approaches discussed for improving aerobic performance
Fartlek training Interval training Repetition training Long, slow distance training Pace/tempo training
Acromegaly, a disfiguring disease characterized by a widening of the bones, arthritis, organ enlargement, and metabolic abnormalities, is a risk factor for athletes who use what as an ergogenic aid?
HGH
Acromegaly, a disfiguring disease characterized by a widening of the bones, arthritis, organ enlargement, and metabolic abnormalities, is a risk factor for athletes who use which of the following as an ergogenic aid? a. testosterone b. HGH c. HCG d. erythropoietin
HGH
During the closing seconds of a basketball game, an athlete's team is down by one point and he has been awarded two free throw shots. The player is apprehensive about the outcome of the game. What best describes the athlete's situation?
He is experiencing state anxiety
Glycolsis is stimulated by
High concentration of ADP, P, and ammonia A slight decrease in pH AMP
An anerobic endurance athletes is trying to give himself a competivitie edge over his opponents. To improve his lactate threshold,what type of training should he engage in, and in what direction would this shift his threshold?
High intensity; shifts to the right
A high serum level of what substance is protective against heart disease?
High-density lipoproteins (HDL)
Chronic training involving the fast glycolytic energy system results in improved buffering of which substance?
Hydrogen ions
A 17 year old high school cross country runner has been training aerobically for six months in preparation for the upcoming season. What adaptation will occur in the muscles during that time?
Hypertrophy of Type I fibers
What condition is defined as having diluted blood sodium levels (<130 mmol/L)?
Hyponatremia
What tissues of the body sense levels of circulating testosterone and regulate its production?
Hypothalamus and anterior pituitary gland
When one is performing a box to box plyometric drop joke, in order to generate sufficient force in a limited amount of time(<200 ms), which muscle fibers are bypassed through the principle of selective recruitment?
I
Which of the following are the MOST closely linked in a logarithmic relationship? I. Intake of anabolic steroids II. Intake of androstenedione III. Increase in lean body mass IV. Increase in endogenous androgen production A. I and III Only B. I and IV Only C. II and III Only D. II and IV Only
I and III Only
After performing the hold-relax with agonist contraction PNF stretch for hamstrings, which of the following explains the resulting increase in flexibility? I. autogenic inhibition II. stretch inhibition III. reciprocal inhibition IV. crossed-extensor inhibition
I and III only
Which of the following substances is an important biomaker for health and performance? I. growth hormone II. cortisol III. IGF-I IV. progesterone
I and III only
an athlete is performing a concentric isokinetic elbow flexion and extension exercise. which of the following types of levers occur at the elbow during this exercise I. first-class II. second-class III. third-class
I and III only
during a free weight exercise, muscle force varies with which of the following I. perpendicular distance from the weight to the body joint II. joint angle III. movement acceleration IV. movement velocity squared
I and III only
when measuring maximal strength of a soccer player, which of the following could potentially adversely affect the test-retest reliability of the results? I. using multiple testers II. retesting at a different time of day III. an athlete's inexperience with the tested exercise IV. using an established testing protocol
I, II, and III
What is the MOST significant adaptation to chronic resistance training for an older adult?
Increased muscle mass
What BEST explains the need for increased protein intake by athletes?
Increased need for tissue repair
What are primary neural adaptations to anaerobic training?
Increased neural drive and reductions in inhibitory mechanisms
What is an early adaptation to acclimatizing to high altitude?
Increased resting cardiac output
What is not typically a result of resistance exercises on cardiovascular risk factors?
Increased resting systolic blood pressure
Stroke victims engaging in structured progressive resistance programs experience what physiological adaptations?
Increases in cardiovascular and respiratory efficiency Increases in motor function Improved performance of ADL's
What is a major advantage of interval training for endurance athletes?
Interval training allows the athlete to train at higher total workload
Which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use? A. Hematocrit and hemoglobin levels may decrease B. It may cause an unregulated increase in RBC production C. Resistance to infectious disease may be impaired D. It may reduce the ability of the blood to carry oxygen
It may cause an unregulated increase in RBC production
If during the tire flip the athlete's hips rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete?
Keep the hips slightly below the shoulders in this position
______ are training device that originated in Russia before the latter part of the 19th century
Kettlebells
eighty-five to ninety percent of all intervertebral disk herniations occur at what two locations
L4-L5 and L5-S1
Most endurance programs focus on what type of training during the off season?
Long, slow distance
When utilizing repetition training, it should be followed by what type of training?
Long, slow distance training
As boys grow, they become taller and gain body mass. During this time, muscle changes as well, first in _______________ and second in _______________.
Mass; high-level force production
The maximum rate that an individual can consume oxygen is
Maximal oxygen consumption
When compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that are much higher than the rest. Which measure of central tendency is most appropriate for this group?
Median
What should be evaluated FIRST when one is designing a training program for a 68 year old competitive female
Medical history
All of the following are ingredients that qualify as dietary supplements in the United States EXCEPT A. EAAs B. Vitamin C C. Milk D. Iodine
Milk
The krebs cycle occurs in which portion of the cell?
Mitochondria
A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation?
Motive to achieve success
What is the primary mechanism leading to strength gains in preadolescents?
Neural factors (motor unit activation and synchronization)
______ is the specific time at which you consume certain nutrients to enhance the adaptive response to exercise
Nutrient timing
Many athletic strength training programs place an emphasis on performance of ______ within their training programs
Olympic- style exercise
The condition characterized by a bone mineral density more than 2.5 SD below the younger adult mean is called
Osteoporosis
Winning is typically the primary focus of what type of goal?
Outcome goal
During a 6.2-mile run (10K), the predominant energy system activated is ____; however, at the end of the race, when the runner is sprinting to the finish line, ______ is the predominant energy system
Oxidative phosphorylation, ATP-PC system
What biochemical reaction provides energy for 5 to 10 seconds of sustained muscular contraction?
PCr + ADP --> ATP + Cr
During high-intensity exercise (e.g., an 800-m run), which enzymes or enzymes are responsible for regulating the anaerobic glycolytic pathway?
PFK
The key regulatory and/ or control enzyme in anerobic glycolysis is:
PFK
What is MOST important to achieve the ideal performance state?
Personal control
What is not part of the overall facility design process?
Postoperation phase
In teaching the push press, what is an example of segmentation with pure-part training integration?
Practice the dip, the drive, and the catch indepedently before practicing the entire push press
What is a characteristic of anorexia nervosa?
Preoccupation with food
What is an antagonistic muscle group in the bench press exercise?
Rhomboids
What is NOT part of the starting position for the plyometric single-arm throw drill?
Rotate the throwing arm so the forearm is parallel to the floor
From what is the heart's electrical impulse normally initiated?
SA node
what is considered the workhorse in the mechanical model of plyometric exercise
SEC
From ages 20 to 80, a person will experience a loss in the number of muscle fibers, this is known as?
Sarcopenia
Athletes and the general population should limit what type of fat?
Saturated fat
Because of the available research, the majority of any training program must be based on _____ rather than theoretical concepts and traditions
Science Facts Research
What term is unrelated to long, slow distance training?
Sprint/interval training
____ anxiety is the actual experience of apprehension and uncontrolled arousal and ___ anxiety is a personality characteristic, which represents a latent disposition to perceive situations as threatening
State, trait
Tires provide a ____ resistance
Static
Which types of endocrine hormones can travel through the cell membrane?
Steroids
Implement training should
Supplement traditional barbell and dumbbell training
what is the formula for the calculation of torque
T = F * d
What factors influence enzyme activity?
Teperature, pH, and increased H+
Serum levels of what hormone will increase as a result of performing a resistance training workout that involves large muscle group exercises with loads 85-95% of 1RM and 30- to 60-second rest periods in athletes with two or more years of resistance training experience?
Testosterone
What hormone has the greatest influence on neural changes?
Testosterone
An athlete is used to performing high-intensity (90% VO2max) aerobic exercise; however, she will now be changing to longer-duration, submaximal exercise on a regular basis. This change in training strategy will typically result in what changes concerning energy supply?
Transition from almost exclusively carbohydrate to mostly fat
True or False? A physical examination is imperative for all athletes prior to participating in a strength and conditing program
True
True or False? A physical examination is imperative for all athletes prior to participating in a strength and conditioning program
True
True or False? During high-intensity exercise, an increase in ADP concentration in the muscle cell stimulates the rate- limiting enzyme PFK
True
True or False? During high-intensity exercise, lactate production is greater than lactate removal and contributes to the observed lactate threshold (LT) observed on graph paper?
True
True or False? During high-intensity exercise, the pH decreases in the muscle cell, thus contributing to the onset of muscular fatigue
True
True or False? During performance of the kegs/ log lateral squat, the bending knee must be allowed to move forward so that the athlete can achieve a full-range-of-motion effect from the exercise
True
True or False? Eating the right kinds of dietary fat can improve body composition by promoting fat loss
True
True or False? Enzymes are chemicals that primarily control the RATE of metabolic chemical reactions withou changing the structure of the enzyme itself
True
True or False? Enzymes are important catalysts for biochemical reactions because they lower the energy of activation
True
True or False? Fartlek training refers to loosely structured training generally performed on cross country trails
True
True or False? Fatty acids stored in fat cells provide the greatest amount of stored energy and are utilized during low- intensity exercise (i.e, 26.2- mile run)
True
True or False? NAD and FAD are electron carriers used in oxidative metabolism and must be present in sufficient quantities for aerobic metabolism to proceed at optimal levels
True
True or False? Rate-limiting enzymes in bioenergetic pathways play an integral role in controlling the rate of energy-yielding pathways
True
True or False? Steroid hormones can passively transport protein across the cell membrane.
True
True or False? Strength and conditioning professionals and their employers must provide facilities, training programs, services, and related opportunities in all law, regulations, and requirements mandating equal opportunity, access, and nondiscrimination
True
True or False? Strength and conditioning professionals must be trained and certified in current guidelines for cardiopulmonary resuscitation (CRP) as well precautions for preventing disease transmission
True
True or False? Strength and conditioning professionals must develop a written, venue- specific emergency response plan to deal with injuries and reasonable untoward events within each facility
True
True or False? Strength and conditioning professionals must not prescribe, recommend or provide drugs, controlled substances, or supplements that are likable or harmful to athletes for any purpose including enhancing athletic performance, conditioning or physique
True
True or False? Strength and conditioning programs must provide adequate and appropriate supervision with well- qualified and trained personnel, especially usage times
True
True or False? The autocrine method of transport hormones means that the compound remains in the cell to influence the activity of the cell in some manner
True
True or False? The chemical reactions of the glycolytic system occur in the sarcoplasm of the muscle cell
True
True or False? The practitioner's first step in planning and designing a new facility is to form a committee of professionals
True
True or False? The same principles that apply to traditional training methods can be used to guide the use of implement training
True
True or False? Theoretically, individuals with a higher percentage of type I muscle fibers will perform better at endurance tasks
True
True or False? There is little research to scientifically support the use of implement training in the strength training programs of high level athletes
True
True or False? To optimize the adaptive response to exercisee, it is highly recommended that all strength- power athletes consume a carbohydrate-protein postworkout beverage
True
True or False? When classified by structure, there are three types of hormones
True
True or False? in conjunction with appropriate safety equipment, attentive spotting must be provided for athletes performing activities where free weight are the trunk or moved over the head/face
True
True or False? risk of injury can be effectively managed but not totally eliminated by the strength and conditioning practitioner
True
True or false, Amine Hormone are synthesized from tyrosine or tryptophan
True
True or false? When properly designed and supervised children's strength and conditioning programs are safe abd cab increase their strength, motor fitness performance, psychosocial well-being and overall health
True
which of the following does not affect the stability of a body
all of the options affect the stability of a body
what is an example of an assistance exercise
arm curl
What is a guideline for proper technique for the first pull of the power clean exercise?
as the bar is raised, keep it as close to the shins as possible
____ is the active contraction of a muscle immediately before a passive stretch of that same muscle
autogenic inhibition
which of the following contributes the most to total energy expenditure?
basal metabolic rate
Due to the availability of the track, a coach testing her athletes' 5K time must test them in the early afternoon, which is the hottest part of the day in their location. What guideline is LEAST effective for minimizing health risks and obtaining accurate results?
be acclimatized to the heat and humidity for 2 hours before testing
to compare performances of Olympic weightlifters of different body weights, the classic formula divides the load lifted by the athlete's
body weight to the two-thirds power
In attempting to improve power by using plyometric exercises, the instructions should focus on
both fast, explosive movements and soft landing
the primary contractile elements in skeletal muscle are
both myosin and actin
expression of muscular strength requires
both neurological recruitment of muscle fibers and the ability of the muscle fibers to contact
Which dietary supplements are considered a stimulant?
caffeine citrus aurantium
A marathon runner is looking to improve her time to fatigue and ability to run longer distances. A combination of which supplements would best help her to achieve these goals? a. arginine and sodium bicarbonate b. Beta-alanine and creatine c. sodium citrate, HMB, and nitric acid d. caffeine, citrus Aurantium, and erythropoietin
caffine, citus aurantium, and erythropoietin
During muscle relaxation, cessation of the electrical impulse stops the release of ___ from the sarcoplasmic reticulum
calcium
what substance regulates muscle actions?
calcium
what combination of macro-nutrients are a good dietary strategy for athletes pre and postwork?
carbohydrates & protein
what is a reason for a trial of t-test to be disqualified?
crossing the feet from cone B to cone C
as the load increases, the maximal number of repetitions that can be performed _____
decreases
Placing the __________________ in the center of the room would create a space with a clear view for coaches or facility supervisors.
dumbbell rack
what describes the difference between dynamic ROM and static ROM
dynamic ROM is greater than static ROM
An athlete is performing repeated walking knee lift stretches. What is the best definition of the type of stretching being completed?
dynamic stretching
Most research supports the contention that ___ muscle actions are most effective for increasing muscle size.
eccentric
What is the order of the phases of the stretch-shortening cycle?
eccentric, amortization, concentric
what is a temperature related effect of a well designed warm up?
enhanced neural function
T or F: the "line of resistance" in weight training is always directly downward and cannot be altered
false
T or F: the center of gravity is an anatomical landmark that is fixed at one point in the body
false
T or F: the effectiveness of a muscle's tension is greatest when the muscle's angle of attachment is greater than 90 degrees to the bone on which it pulls
false
T or F: the force that a muscle can exert increases with increasing speed of shortening
false
True or False: Sensory neurons are also called efferent neurons
false
True or False: The central nervous system includes the brain and lower motor neurons
false
True or False? A strength and conditioning professional is working with an athlete who is now in the return-to-activity phase after rehabilitating a knee injury for the preceding 3 months. The strength and conditioning professional notices altered biomechanics during sport-related activities. The strength and conditioning professional should not address biomechanics because the athlete has previously sustained a knee injury.
false
True or False? Prior to puberty, both males and females are capable of changes in both muscle size and strength with properly implemented resistance training programs
false
True or False? caffeine is currently on the banned substance list of the international Olympic committee and other sports governing bodies
false
True or False? the first step in designing a resistance training program is to implement the acute program variables
false
True or false? creatine supplementation has been shown to harm the kidneys of athltes?
false
true or false: the muscle group used in the leg curl is the quadriceps
false
true or false? ballistic stretching is a safe way to increase flexibility
false
true or false? greater strength gains are seen when athletes use only concentric muscle actions during resistance training
false
true or false? in resistance training (16 weeks), single sets probably produce superior alterations in maximum power compared to multiple sets
false
true or false? in resistance training (16 weeks), single sets probably produce the same alterations in body composition as multiple sets
false
true or false? the ability of a test repeat the same score in a retest situation without training or other intervention is referred to as validity
false
true or false? the rate of increase passive muscle tension in a stretching exercise is called static flexibility
false
true or false? the stretching shortening cycle couples a concentric muscular action followed immediately by an eccentric muscular action
false
When binding proteins are involved, the total hormone concentration includes the _____ and _____ concentrations of the hormone
free, bound
what is the resistive force encountered when one attempts to move an object while it is pressed against another object
friction
In training the lower body during a resistance exercise session, _____ exercises should be performed first
front squat
An athlete has spent the last four resistance training sessions overworking his body. He is hoping to see a substantial increase in performance after a week of active rest. What describes his current condition?
functional overreaching
What are the major classifications of warm up?
general warm up specific warm up
Validity is typically measured relative to a known true measure that represents a ______
gold standard
what type of injury is NOT typically the result of overuse
grade III joint sprain
the force produced because of the enormous size of the planet earth attracting all objects around it is called ___
gravity
what describes the difference between the upward movement phase of the push press compared to the push jerk?
hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds of the distance overhead
the primary movement during the second pull phase of the power clean exercise is
hip extension
In performing power exercises (power clean,power snatch, power jerk), which three joints extend explosively?
hip, knee, ankle
Chemical messengers that we synthesize, store, and release in the blood from our endocrine glands and other specific cells?
hormones
___ is the enlargement of muscle fiber cross-sectional area, and ___ is the increase in the number of muscle fibers via longitudinal fiber splitting.
hypertrophy; hyperplasia
the energy lost in the recovery following the stretch and release of a viscoelastic material is
hysteresis
With regard to core training, when is instability exercise best applied?
in trained athletes who are rehabilitating from an injury
What makes the specific preparatory phase distinct from the general preparatory phase?
inclusion of sport-specific training activities
As an adaptation to resistance training, what is a beneficial change in pinnated muscles?
increase fascicle length
As an adaptation to anaerobic training, what is the benefit of the myotatic reflex harnessing the involuntary elastic properties of muscle?
increased force production
Which of the following is the purported ergogenic effect of oral supplementation of arginine? a. decreased nitric oxide levels b. increased maximal strength c. increased muscle blood flow d. decreased synthesis of creatine
increased muscle blood flow
After suffering a broken wrist, what is the sequence of phases of healing that an athlete must go through before returning to play?
inflammatory response, fibroblastic repair, maturation-remodeling
an athlete presents to you immediately after spraining her ankle during a plyometric training activity. Her ankle is swollen and she is having difficulty walking due to pain. What is not an appropriate immediate treatment technique for this acute injury
isotonic and isokinetic strengthening exercises
What is an exercise strategy during the maturation-remodeling phase of an injury?
joint angle-specific strengthening
Deconditioned female college athletes who participate in sports such as basketball and soccer appear to be at increased risk for developing injuries to the
knee
The primary movement in performing a leg curl is ____
knee flexion
What are the most effective stimulants of growth hormone production from the resistance training workout?
large muscle mass exercises & high intensity and volume
what is associated with the greatest post-exercise growth hormone concentrations?
large- muscle-group exercises and short rest intervals
To improve performance a the typical plyometric program should
last 6- 10 weeks, minimize landing forces, and maximize movement velocity
_____ is defined as a legal responsibility, duty or obligation
liability
What performance or physiological characteristics are not usually observed in a state of non-functional overreaching within athlete populations
mood disturbances and depression
When throwing a baseball, an athlete's arm is rapidly stretched just before throwing the ball. Which of the following structures detects and responds to that stretch by reflexively increasing muscle activity?
muscle spindle
Which kinesthetic receptor facilitates muscle contraction in response to stretch?
muscle spindles
the muscle sense organs that detect muscle length are called
muscle spindles
early strength gains (i.e, the first 3 weeks) are likely due to
neural adaptations
______ is a signaling molecule within muscle cells that may have many anabolic effects, including increased nutrient transport and vasodilation
nitric oxide
If a coach is planning to schedule testing and it must all be performed on the same day, what is the most ideal sequence for testing?
non-fatiguing, agility, maximum power and strength, sprint, local muscular endurance, anaerobic capacity
what is an example of a wheel-axle machine in the musculoskeletal system
pectoralis major internally rotating the humerus
What is the order of the four phases involved in designing a new strength and conditioning facility?
predesign, design, construction, preoperation
What is a valid test of local muscular endurance for a well-trained athlete?
push-up test
the difference in muscle strength between male and female exercisers may be tied to
quantity of muscle tissue
what are the components of the RAMP protocol?
raise activate mobilize potentiate
examples of objective testing to determine an injured athlete readiness to return to sport include
range of motion and strength
what is NOT a phase of healing following an injury
reconditioning
neural control affects the maximal force output of a muscle by determining which and how many motor units are involved in a muscle contraction and the rate at which the motor units are fired. these two factors are known as what, respectively
recruitment; rate coding
What is a major muscle involved with the leg extension exercise?
rectus femoris
Following a period of chronic high intensity resistance training, a variety of physiological adaptations take place in a number of systems within the body that promote improved athletic performance in strength/power activities. If an elite athlete were to undergo 12 weeks of heavy strength training, what adaptations would not be expected consequences of this type of anaerobic exercise?
reduced sarcoplasmic reticulum and t-tubule density
The muscle buffering capacity releates to an athlte's ability to a. produce b. gain lean muscle mass c. use amino acids d. regulate H+ concentrations.
regulate H+ concentrations
_____ is defined by absolute muscle strength divided by body weight eaither in kilograms or pounds
relative muscle strength
multiple scorers timing a 100-m dash should give the same runner the same score. The relationship between these scores is a measure of _____
reliability
If repair for a broken elliptical machine will be delayed, what should the strength and conditioning professional do with the machine during the delay?
remove the machine from the floor and place it in storage
which healing phase occurs 3 to 20 days after injury and is characterized by decreasing inflammation and pain,formation of new capillaries, and collagen synthesis
repair phase
Strength gains are influenced by
repetition velocity rest period length number of reps per set
During which stage of the General Adaptation Syndrome does the body physiologically adapt to heavier training loads?
resistance
What is the order of the phases of a muscle contraction?
resting, excitation-contraction coupling, contraction, recharge, relaxation
The practitioner's top priorities in determining equipment arrangement are ___ and ___
safety, function
a vertical jump involves knee, hip, and shoulder movement primarily in which anatomical plane
sagittal
both lordosis and kyphosis occur primarily in which plane?
sagittal
which anatomical plane divides the body into left and right sections
sagittal
What is the smallest contractile unit of skeletal muscle?
sarcomere
The fluid part of the muscle cell, which corresponds to the cytoplasm of other cells, is known as the ____
sarcoplasm
Recruitment generally follows the ___, in which increasingly forceful contractions are achieved by the recruitment of progressively larger motor unit.
size principle
As the bench press exercise is performed, the sticking point occurs at what point within an athlete's range of motion?
soon after the transition from the eccentric phase to the concentric phase
the SAID principle stands for ____ adaptations to imposed demands
specific
dynamic stretching is the most similar to what?
specific warm-up
The responsibility of clearing an athlete for participation in a strength and conditioning program belongs to which indivduals?
sport medicine staff members
in considering the vertical jump, what will most likely have the greater transfer of training effect?
squat jumps at 50% of 1 RM
An athlete struggles to return to a ready stance after jumping for a ball. This deficiency demonstrates a need to improve what component of athletic performance?
stability
identify three key points regarding strength and conditioning facility maintenance and safety
staff responsibilities; maintaining and cleaning surfaces and equipment; litigation issues
what stretching technique decreases muscle spindle stimulation?
static
measurement of the limits of range of motion for a joint or group of joints indicates
static flexibility
What is the correct foot pattern in the step-up exercise?
step up RIGHT, step up LEFT, step down LEFT, step down RIGHT
who is MOST responsible for determining the equipment needs for the strength and conditing facility?
strength and conditioning director
in biomechanics, what does the nomenclature SSC stand for
stretch-shortening cycle
When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the
stretched muscle by its own contraction
the difference between end-diastolic and end-systolic volume is known as
stroke volume
physiological, or performance characteristic as a result of an overreaching or a concentrated loading phase
supercompensation
the pelvis is located ______________ to the patella
superior
Of the locations measured in the 3 site skinfold protocols, which are only measured on women?
suprailliac triceps
The chronotropic effect is caused by stimulation of the _______________ nervous system and causes the heart rate to _______________.
sympathetic, increase
which articulation is characterized by being immovable and bound tightly by fibrous tissue?
synarthrosis
what describes the knee joint
synovial
What is a primary component of the series elastic component?
tendon
Which hormones have been observed in mid and elevated concentrations up to 30 minutes after a resistance training workout?
testosterone, growth hormone, and cortisol
Two important hormones involved with neuromuscular adaptations to resistance exercise are ___ and ____
testosterone; growth hormone
to place the torso in an ideal resistance-training position, what should NOT be performed?
the chin should be slightly forward and up
what is not true with regards to the lumbar discs
the discs in the lumbar spine are smaller than those in the cervical spine
The priority of off season training is to develop?
the fitness base
Learning a new gymnastic move primarily involves
the motor cortex
Hypertrophy occurs due to an increase in
the number of myofibrils
exercise intensity is related to
the percentage of 1 RM used in an exercise
momentum can be best described as
the quantity of motion of an object
a major limitation of static flexibility test is
the subjectivity of the end position
T or F: the cell membrane of the muscle fiber is known as the sarcolemma
true
T or F: the position of the gravity line relative to the edge of the base will determine how stable the object is in that direction
true
T or F: the sinoatrial node is also known as the pacemaker of the heart
true
T or F: trabecular bone at the ends of long bones houses red marrow and decreases the weight of the skeletal system
true
T or F: variable resistance devices were developed to overcome the problem of the "sticking region" limiting the weight that could be lifted
true
T or F: vertebral bodies are specifically engineered to bear the summed weight of the body superior to them
true
True or False: Contraction of a muscle causes the Golgi tendon organ to destroy
true
True or False: Dendrites receive impulses and conduct them to the cell body.
true
True or False: Strength gains during the first several weeks of training or generally attributed to neural adaptations
true
True or False: The activity of the Golgi tendon organ is involved in the inverse myotatic reflex.
true
True or False: The basic functional unit of the neuromuscular system is the motor unit
true
True or False: The muscle spindle is arranged parallel to the extrafusal fibers
true
True or False: Upper motor neurons have cell bodies that are located in the brain.
true
True or False: a group of individuals who share a common characteristic is termed a population
true
True or False? Lack of qualified instruction and supervision can be identified as causative factor in the available information on injuries and litigation association with weight training
true
True or False? Short rest intervals are associated with lower force production during subsequent sets
true
True or False? a preplanned change in direction will typically display reduced joint loading compared to an unplanned movement
true
True or False? in using upper-body exercises, one should perform large muscle group exercises before small muscle group exercises
true
True or False? plyometric exercises will improve jumping ability regardless whether or not resistance training exercises are utilized
true
true or false: loss of appetite is a possible symptom of overtraining
true
true or false? HMB supplementation may alleviate exercise- induced proteolysis and/or muscle damage and may also increase lean body mass
true
true or false? a person can have too much static flexibility
true
true or false? a quantitative score derived from testing is termed a measurement
true
true or false? a test may be reliable but not valid, but a valid test will be reliable
true
true or false? choosing a 40- yard dash to measure speed is an example of face validity
true
true or false? flexibility and joint stability are inversely related
true
true or false? in resistance traiing (16 weeks), multiple sets probably produce the inferior alterations in maximum strength
true
true or false? maintaining adequate flexability of the lumbar and lower extremity musckes will help reduce risk of lumbar injury
true
true or false? maximum strength is strongly associated with power output
true
true or false? muscle spindles and golgi tendon organs monitor the rate of stretch and tension, respectively
true
true or false? seated rows and push-ups arre two examples of exercises for the scapular stabilizing muscles
true
true or false? supercompensation is a term used to indicate an increase in a specfic physical, physiological, or performance characteristic as a result of an overreacher or a concentrated loading phase
true
true or false? tendinitis refers to inflammation of the tendon and associated sheath
true
true or false? the athlete's training status influences the prescription of exercise load
true
true or false? the decrease in tension felt in holding a stretch over time is called stress relaxation?
true
true or false? when teaching adolescents to perform a squat or dead lift exercises, maintaining the proper lumbar spice position should be mastered before progressing to dynamic lifts such as power cleans
true
In what method of periodization might an athlete perform four sets with a 6RM load on the first day of the week, three sets with a 10RM on the next training day, and five sets with a 3RM load on the last training day of the week?
undulating periodization
what procedure should NOT be followed when testing an athlete's cardiovascular fitness in the heat
using salt tablets to retain water
The standard deviation of a set of scores describes the ______ of the data set
variability
the most important injury prevention measure employed prior to vigorous exercise is
warming up