CSCS-Program Design

An athlete is training to increase the size of their muscle fibers. What would be an appropriate rest period between resistance exercise sets?

1 minute

As a personal trainer, what set adaptations would you recommend to a client who has a goal of improving his muscular endurance?

1-3 sets of 12-25 reps @ 50-70% 1RM There are certain load and repetition assignments based on specific training goals:- Strength: > 85% 1RM, < 6 repetitions- Power: 75-90% 1RM, 1-5 repetitions - Hypertrophy: 67-85% 1RM, 6-12 repetitions- Muscular endurance: < 67% 1RM, > 12 repetitions 1-3 sets of 12-25 reps @ 50-70% 1RM is an example of a set, rep, and intensity range designed to improve an athlete's muscular endurance through set adaptations.

A bodybuilder is attempting to increase the size of his pectoralis major. Which of the following would not be a core exercise for this purpose?

Bench dip

Which of the following is not a method to regulate aerobic intensity?

Blood pressure Aerobic exercise intensity is assigned and regulated in a few different ways. Lab testing to determine an individual's VO2 max and lactate threshold provides the most accurate information to prescribe appropriate training intensities. In the absence of lab testing, heart rate and rate of perceived exertion (RPE) scales are two methods that can provide some basic guidelines.

The step stretch involves the muscles in what part of the body?

Calf

Which method of resistance training is sometimes used to improve cardiorespiratory endurance?

Circuit training Circuit training involves performing a series of resistance training exercises in a row, with little rest (20 to 30 seconds). This method of training would elevate the heart rate and can have a beneficial effect on cardiorespiratory endurance. However, it is important to note that cardiorespiratory benefits seen with circuit training are not as great as those achieved through conventional aerobic exercise. Complex training involves the combination of a strength exercise with an exercise that uses the stretch-shortening cycle (SSC) and is utilized for the enhanced performance seen as a result of the post-activation potentiation. Maximal strength training does not yield significant benefits for cardiorespiratory endurance.

Performing one set each of push-ups, lunges, sit-ups, biceps curls, and triceps press-downs sequentially with small rest periods before repeating is an example of which type of training?

Circuit training Circuit training involves performing one set of multiple exercises in a row, alternating between upper and lower body exercises with minimal rest periods. The circuit can be repeated for multiple sets. This type of training is time efficient and can also improve cardiorespiratory endurance, but not as much as traditional aerobic exercise training.

Leslie is a collegiate soccer player who wants to improve her flexibility and has decided to follow a static stretching program. For a long-term improvement, how often should she stretch, how long should she hold her stretches, and how many weeks should she make sure she stay consistent?

Leslie should hold her stretches for 30 seconds each, and she should stretch twice every week for at least five weeks

Which of the following involves an evaluation of both the requirements of the sport and an assessment of the athlete?

Needs analysis When designing a resistance training program, the first step is to conduct a needs analysis, which is a two-stage process that includes an evaluation of the requirements and characteristics of the sport and an assessment of the athlete. A movement analysis is one part of the needs analysis and determines the movement patterns and muscular involvement specific to a sport. Exercise selection refers to the process of choosing the appropriate exercises for an athlete's program typically based on the results of the needs analysis. The needs analysis enables the strength and conditioning professional to plan a resistance training program specific to the athlete that will also meet the demands of their sport.

How long should the second transition last? This is also known as the post-season or active rest period.

No more than 4 weeks A training cycle for an athlete may include: Preparatory period, also known as the off-season First transition period, also known as the pre-season Competition period, also known as the in-season Second transition period, also known as the post-season or active rest period The post-season is a time for athletes to recover from their competition cycle. This phase should include light and restorative activity. In general, this period should last no longer than four weeks. This helps to unload the body, and as long as the rest time is not excessive, the athlete should not experience significant detraining effects. It is recommended that athletes remain active during this time, using cross-training methods and other recreational activities to stay active without placing large training loads on the body.

Which phase of training has the highest number of recommended resistance training sessions per week?

Off-season The off-season is also known as the preparatory period. During this phase of training, athletes can focus more on building their base of strength and conditioning, as sports practices and skills are a low priority. Therefore, athletes can spend more days resistance training without creating too much total volume of training. Building hypertrophy and strength are often key areas of focus during this phase of training.

Overhead pressing involves all of the heads of the deltoid except which of the following?

Posterior

Which head of the deltoid is not involved in creating the movement of an overhead press?

Posterior

In regard to resistance training programs, which of the following exercises should be performed first during a training session?

Power clean The order of exercises used in a training session is usually determined by how each movement would affect the quality of movement or athlete effort on subsequent exercises. There are a few ways to determine exercise order: By type: Power movements then non-power core movements then assistance exercises Alternate between body parts (upper/lower) Alternate between pushing and pulling movements

Which of the following ordering of exercises is considered ideal when designing resistance training programs?

Power clean, back squat, triceps press-down Exercise order is simply the order exercises are placed within a workout. Movements that require more skill or involve significant energy expenditure (such as power movements) are better placed at the beginning of the workout. This helps ensure that high skill movements are done with better technique and less fatigue. Power exercises such as the power clean and push jerk should be performed first in a training session, followed by other non-power core exercises. Assistance exercises should be done last. Following this order, the power clean should be performed first, followed by the back squat and, finally, the triceps press-down.

If you were designing a pre-season strength and conditioning program for a female 19-year-old volleyball player, who needed to increase her vertical jump, which exercises would you include in her program that would best help her achieve this goal?

Power cleans and back squats

Which phase of training typically utilizes the highest resistance training volume?

Preparatory period The preparatory period, or off-season, contains the fewest number of skill and tactical training sessions and includes no competitions, and generally includes a higher volume of resistance training. This period is the starting point for an athlete's training program and is subdivided into two categories, starting with the general preparatory phase and then moving into the specific preparatory phase.

Which of the following requires additional attention when designing a strength and conditioning program for female athletes versus a program for male athletes?

Prevention of ACL injury

Continually adding weight to one's working sets of bench press on a weekly or bi-monthly basis is an example of which of the following?

Progression of the training load

Which grip should be used in the lat pull-down exercise to minimize the assistance of the biceps brachii muscle?

Pronated

Which of the following is one of the most important training considerations for lower body plyometrics?

Proper landing technique The ability to land properly is essential for lower body plyometrics, especially when first starting a plyometric program. Using proper landing technique has great benefit as a method of reducing the risk of lower body injury. Combining plyometric and resistance training and determining sport specific need in order to help design a plyometric program are both valuable for creating an appropriate program. However, safe and correct execution of all plyometric exercises (and all movements in general) is a very high priority. Improper landing technique is common with plyometric training, and additional precautions and instruction should be provided to help reduce the injury risk.

Which of the following is sensory input resulting from stimulation of sensory receptors in skin, muscles, tendons, ligaments, and the joint capsule?

Proprioception Proprioception plays an important role in maintaining posture, balance, and stability and provides information regarding body position. The sensory receptors in the body provide proprioceptive information in response to changes such as relative body position, interaction with the ground, etc. The ability to react to this proprioceptive information in order to maintain balance, posture, and stability is called neuromuscular control.

Alternating which of the following two types of exercises can facilitate recovery and motor unit recruitment between exercises?

Pushing and pulling exercises

Which major muscles are involved in the exercise in which a cable handle is pulled horizontally toward the chest?

Latissimus dorsi, teres major, middle trapezius, rhomboids, and posterior deltoids

What set and rep ranges are recommended for a beginning resistance training program for youth?

1-3 sets of 6-15 repetitions It is important to consider many factors when designing resistance training programs for youth. Children do not mature at the same rate, physically or emotionally, and these differences in development have a significant effect on how they respond to a resistance training program. Resistance training is now a widely accepted method of training for youth, with a bigger emphasis on technique development than on strength gains, at least initially. Loads should be light in the beginning, and as children progress in their training and become more technically proficient, it may be safe for them to handle heavier loads. A beginning resistance training program should prescribe 1 to 3 sets of 6 to 15 repetitions, performed 2 to 3 days per week. The program should contain both single and multi-joint exercises, and more advanced movements like the snatch and clean and jerk are acceptable, as long as there is a heavy emphasis on technical proficiency.

An athlete has trained with multiple methods, including plyometrics, for the last six months. How many foot contacts would be appropriate for this athlete per session?

100 Plyometric volume is based on training experience, individual variables, and training and competition schedule. An individual with 3 to 6 months of structured training would be considered an intermediate, and 100-120 foot contacts per plyometric session would be appropriate.

What is the typical range of work-to-rest period ratios for interval training with an emphasis on the phosphagen system?

1:12 to 1:20 When using intervals to train the phosphagen system, the work interval ranges from 5-10 seconds and requires high-intensity efforts at 90-100% of maximum power. Energy during these intervals is supplied by ATP and creatine phosphate (CP) stores. These supply energy at a high rate, but CP stores deplete quickly, which is why the work intervals must be short. Longer work intervals are less effective at targeting the phosphagen system, as they begin to tap into the glycolytic system for energy, and maximum intensity cannot be sustained for longer durations. Rest intervals need to be long enough to sufficiently replenish energy stores in order to perform successive intervals at near-maximum intensity. Therefore, longer work-to-rest ratios (12-20 times longer than the work interval) are needed to replenish CP.

Which of the following requires that athletes are resistance-trained to intermediate or advanced levels and have experience in the techniques required for the exercises?

1RM testing

If an athlete can perform two or more repetitions over their assigned repetition goal for a given exercise in the last set in two consecutive workouts, what rule should be applied?

2-for-2 rule When an athlete is capable of performing two or more repetitions above their assigned repetition goal in the last set for two consecutive workouts, then they should increase the weight on that exercise in the next training session.

Cara is a high jumper. She is following a pre-season program focused on building her explosive power. Her 1RM in the power clean is 180 lbs. Which of the following would represent an appropriate training intensity and volume for the power clean during this phase of training?

3 sets of 2 reps with 155 lbs The best load and repetition ranges for power generation fall between 75 and 90% of the 1RM using volumes of 3 to 5 sets of 1 to 5 reps. Because Cara's sport requires just a single effort using explosive power (high jumping), the recommended training range to build power is 1 to 2 reps at 80 to 90%, for 3 to 5 sets. 155 lbs is just about 86% of her 1RM. Therefore, 3 sets of 2 reps at 155 lbs would be a good recommendation for Cara to perform during a preseason training program designed to increase her explosive power. If Cara were a volleyball player who needed to express explosive abilities multiple times in a short period during competition, the recommendation would change. The recommendation for athletes in these types of sports would be 3 to 5 sets of 3 to 5 reps with 75 to 85% of their 1RM. In this case, 3 sets of 5 reps with 140 lbs would have been appropriate for a volleyball athlete.

If an athlete performs three sets of 10 reps at 100 pounds of bench press, what is the training volume-load for this movement?

3000 pounds

Max is a shot put athlete who is in a pre-season training phase. His workout involves four sets of 5 repetitions in the back squat at 85% of his 1RM. How much interset rest would be appropriate?

4 minutes

Which if the following set and rep schemes would be recommended to train for hypertrophy?

4 sets of 8 reps Adjusting the volume of training, using specific rep and set assignments, can help an individual focus on training for a specific goal. The following are the set and rep schemes that are used for different training goals: Maximum strength: 2-6 sets of 1-6 reps Power: 1-5 sets of 3-5 reps (depending on single-effort or multiple effort) Hypertrophy: 3-6 sets of 6-12 reps Muscular endurance: 2-3 sets of 12 or more reps Therefore, 4 sets of 8 would fall within the hypertrophy training zone and can be used to help an individual build muscle size. 5 sets of 5 reps would fall within the maximum strength training rep scheme, and 3 sets of 15 would be best for muscular endurance.

How much recovery time should be planned between plyometric training sessions?

48-72 hours The general guideline regarding how much recovery time is needed between plyometric training sessions is 48 to 72 hours. However, when planning a team or individual program, the training program must always be evaluated as a whole. The training stress from each component (resistance training, sport practice, etc.) will affect the programming of the intensity and frequency of all training. This will rely on a few factors, including: 1. Phase of training: Training has a different emphasis depending on whether an athlete is in the off-season or pre-season, for example. Plyometrics will typically not be added to the program until closer to the pre-season, when there is a greater emphasis on speed and power. 2. Training experience: More advanced athletes with more training experience can typically handle more volume, frequency, and intensity than those with less experience. 3. Sport: An athlete competing in a strength and power sport, such as Olympic weightlifting would have a greater need to include plyometric training than a marathon runner. Also, athletes in sports that take a greater toll on the body in practice, such as American football, may require greater recovery time between plyometric training sessions. 4. Relative intensity: Athletes will recover more quickly from low- or medium-intensity plyometric training than from high-intensity movements.

When estimating 1RM for power exercises, what is the maximum number of repetitions one can use for an accurate estimation?

5 It is possible to estimate an athlete's 1RM using a multiple rep testing protocol. For strength based movements (squats, etc.), it is possible to use up to 10 repetitions of an exercise to estimate the 1RM.

What is the estimated load increase for upper body exercises for a larger, stronger, and more fully trained athlete?

5 to 10 (or more) pounds

An athlete with no previous experience is completing his third week of training. When he is ready to increase his training weight on the back squat, which of the following would be an appropriate weight increase above a previous training load of 100 pounds?

5 to 10 pounds Although guidelines in this area are available, much depends on the athlete's condition, load volumes, and the type and muscular involvement of exercises. In general, for athletes that are smaller, weaker, and less trained, a recommended increase for lower body exercises should be 5 to 10 pounds. Smaller increases should be made on upper body exercises, and larger increases can be made for larger, stronger individuals with more experience. There are classifications for resistance training status:- Beginner: training age of less than 2 months- Intermediate: training age of 2 to 6 months- Advanced: training age over 1 year

Which of the following could be an appropriate load assignment for the assistance exercises in a training program focused on building maximal strength?

70-80% of the 1RM

How are macrocycles and mesocycles often characterized within the periodization model?

A macrocycle is an annual training plan, and a mesocycle is a monthly training plan Periodization is a method of adjusting the training variables scientifically to enable long-term planning with specific segments that focus on specific training goals. The macrocycle is the overall longer-term training plan, and often represents anywhere from a few months to a full year of training, including preparation (and pre-season), competitive and transition periods. It is often considered an annual training plan. The end goal of the macrocycle for an athlete is typically to prepare them for peak performance at the correct time in their competitive season. The mesocycle is a segment of the macrocycle and could last anywhere from 2 to 6 weeks. There are multiple mesocycles within the macrocycle, and each one typically has a specific focus. For example, one mesocycle might cover the entire preparation phase, and another would cover the competitive phase. Training variables are adjusted to match the goals of the phase of training. The microcycle is the smallest training cycle within the periodization model and most often represents a week of training that is made up of multiple workouts.

After a hard training session, an athlete observes a decrease in her vertical jump height. Which phase of the adaptive process is she experiencing?

Alarm General adaptation syndrome (GAS) has a three-stage response to stress: alarm, resistance, and exhaustion. When an athlete experiences fatigue and decreased performance after a training session, the athlete is in the alarm phase. The alarm phase describes the initial physiological response when a new or more intense stress is placed on the body. For example, when an athlete increases the amount of weight they lift or performs a greater number of sets or reps, this increases the amount of stress placed on the body over what the athlete previously experienced. This results in acute training fatigue, which is a good short-term response to this additional stress. If the athlete recovers well from this additional stress, they enter what is known as the resistance phase. The resistance phase indicates that the athlete has experienced the proper adaptation to the additional training load, and performance returns to or potentially increases above previous levels. If the athlete does not sufficiently recover, or an additional stress is placed on the body too early or goes on for too long, the athlete can enter the exhaustion phase. This is an indication that the training stimulus was too great, and the athlete cannot adapt to the additional stress. This phase can lead to overtraining and should be avoided.

An endurance athlete has injured her shoulder. If the athletic trainer recommends that she maintain her aerobic capabilities by using a stationary bike, this activity would be considered:

An indication An indication is an acceptable activity for an athlete to perform during rehabilitation. This is in contrast with a contraindication, which is an activity that is inadvisable for an athlete to perform due to an injury.

The tibialis anterior is considered which type of muscle during a calf press exercise?

Antagonist The tibialis anterior would be the antagonist to the gastrocnemius (agonist) during a calf raise. The agonist is the muscle most responsible for creating a movement and is also called the prime mover. An antagonist is a muscle or muscle group that opposes the movement and can slow down or stop the movement. This can help protect the ligaments and cartilage in a joint, especially as a movement nears the end range. In addition, antagonists play a role in stabilizing the joint.

During what period of time will the athlete's goal be to attain peak strength and power via additional increases in training intensity, while further decreasing training volume?

Competition period The phases of a training program include: Preparatory period (off-season) First transition (pre-season) Competition period (in-season) Second transition (post-season) As an athlete moves closer to the competitive season, training intensity generally increases and volume decreases. This also accounts for an increase in training time (practice) in their sport. During the competitive season, it is important to maintain levels of fitness, strength, and power without causing too much fatigue. Depending on the length of the season, athletes may be put on a maintenance program, using moderate to higher intensities and low but sufficient volume to maintain performance capabilities. Athlete performance and recovery should be closely monitored so that athletes can continue to perform throughout the length of their season.

A superset that involves a back squat immediately followed by cycled split squat jumps is an example of which of the following types of training?

Complex training Complex training involves alternating an exercise that uses the stretch-shortening cycle (SSC), such as a plyometric movement, with a heavy resistance exercise such as a squat, in order to enhance their benefits. Complex training is based on post-activation potentiation, an advanced method of enhancing subsequent performance. Supersets involve two resistance training exercises that work opposing muscle groups.

An athlete performing a set of bench presses followed immediately by a set of push-ups is performing which of the following types of resistance training strategies?

Compound set In a compound set, an athlete performs two exercises for the same muscle group back-to-back. The stress on the working muscle is increased because both exercises recruit the same muscle area. Supersets involve performing exercises of opposing muscle groups back-to-back. Although efficient in terms of time, both compound sets and supersets are deliberately more demanding, and therefore may be unsuitable for unconditioned athletes.

A medical reason for making a particular activity or practice inadvisable or prohibited due to a given injury is known as what?

Contraindication

What type of exercises recruits one or more large muscle areas, involves two or more primary joints and takes priority when choosing exercises that are applicable to a particular sport?

Core exercises Core exercises are the primary exercises included in a training program. These movements are compound (multi-joint) movements that recruit large muscle groups and have a greater transfer to sport performance. These movements take priority in the workout.

You, as the strength and conditioning specialist, are preparing a schedule. When would it be appropriate to schedule high-intensity upper body plyometric training?

Days that have low-intensity lower body resistance training When designing a plyometrics program, it is important to be smart about intensity of plyometrics versus resistance training. High-intensity upper body resistance training should be matched with low-intensity lower body plyometrics training. Low-intensity upper body resistance training should be matched with high-intensity lower body plyometrics, and vice versa.

Which of the following is the most appropriate to be utilized as a core exercise in the off-season of a collegiate volleyball player?

Deadlift Core exercises are typically multi-joint large muscle mass exercises and transfer more directly to sport-specific movements. Core exercises that load the spine, either directly or indirectly, are referred to as structural exercises. Structural exercises that require high speed or explosive movements are known as power exercises. The deadlift is a core exercise and, because it indirectly loads the spine, it is also a structural exercise.

In hopes of aiding in the development of braking ability, an athlete should incorporate what specific drills?

Deceleration drills

Which indicator of overtraining is the easiest to observe and occurs in the relatively early stages of overtraining?

Decrease in performance Designing a training program that leads to improvements in performance requires a balance between assigning appropriate intensities and volumes to stimulate adaptations while also providing sufficient rest and recovery.

Which of the following types of plyometric drills has the highest intensity?

Depth jumps

What happens when an athlete reduces the duration or intensity of training or ceases to train altogether due to training program breaks, injury, or illness?

Detraining

To increase the external load during a machine hip flexion exercise, the pad should be placed in which direction?

Distal

During which phase of the stretch-shortening cycle is the agonist stretched under contract

Eccentric phase There are three phases to a stretch-shortening cycle (SSC):I - EccentricII - AmortizationIII - Concentric During the eccentric phase, elastic energy is stored in the series elastic component and the muscle spindles are stimulated, increasing muscle activation in the agonist, which increases force production.

A semi-leg straddle stretch is targeting which muscle area?

Erector spinae The erector spinae muscle group is attached to the sacrum and to the lumbar and thoracic vertebrae and the cervical vertebrae at the top of the spine. These muscles are responsible for controlling spinal extension and aiding in posture control.

Which of the following is defined as the sequence in which resistance exercises are performed during one training session?

Exercise order The order of exercises in a training session is determined by how each exercise might impact the athlete's ability to perform the other exercises within that session. Athletes should be able to complete each exercise safely and with proper technique, as long as sufficient rest is provided. Common methods of creating an exercise order include: Power exercises first, then non-power core exercises, followed by assistance exercises Alternate between upper body and lower body movements Alternate between push and pull movements Supersets and compound sets

Which of the following groups of exercises would be good movement-specific exercise choices for a tennis player?

Flat bench dumbbell fly, lunge, bent-over lateral raise There are many things to take into consideration when selecting the appropriate exercises for an athlete. Movements that share a similarity to the movement patterns involved in a specific sport can make good choices in an athlete's training program as they can reinforce the movement patterns needed in the sport. This is known as the specific adaptation to imposed demands (SAID) principle. In simpler terms, this is specificity. The flat bench dumbbell fly and bent-over lateral raise use arm movements similar to those used to hit the ball. In addition, tennis players often use a lunge position as they step out to reach for the ball. The other movements listed can also be good choices for developing physical qualities that a tennis athlete needs for their sport. Power cleans and push jerks can help develop power, squats develop lower-body strength, and bench presses build upper-body strength. However, the exercises that are movement-specific to the movement patterns seen in tennis include the dumbbell fly, bent-over lateral raise, and the lunge.

An athlete needs to stretch her gluteus maximus and iliopsoas muscles. Which of the following static stretches would be the most appropriate?

Forward lunge (fencer) and supine knee flex The muscles stretched in the forward lunge, also known as the fencer, include the iliopsoas and the rectus femoris. The hip extensors, gluteus maximus, and hamstrings are stretched in the supine knee flex, where the athlete lies on their back and pulls their knee toward their chest with a bent leg.

Which pre-workout routine is performed first and consists of 5 to 10 minutes of slow or low-intensity activities?

General warm-ups

A football athlete has been instructed to improve posterior chain strength. Which of the following would be a good addition to their training program?

Good mornings The posterior chain involves the hamstrings, glutes, and erector spinae. Good mornings directly target these muscles. With a barbell on the upper back and shoulders, start with the legs almost straight. Maintaining a slight bend in the knees, bend forward by flexing forward at the hips until the torso is about parallel to the floor. Keep the back neutral at all times throughout the movement. Leg extensions are an isolated quadriceps exercise, and leg raises are an exercise that trains the core.

Regarding movement analysis, which of the following descriptions best describes movements of an offensive lineman in football?

Grabbing, pushing, repelling, and deflecting opponents When developing a needs analysis in the beginning stages of program design, analyzing the specific movements an athlete makes in their sport using a movement analysis is crucial. Developing programs must include exercises that can transfer into those specific sport tasks.

When performing agility activities in practice, what can coaches add to enhance the perceptual-cognitive ability of their athletes?

Have athletes change direction on a whistle blow Agility drills are valuable in improving athletes' ability to change direction; however, in a game setting, athletes must also react to external stimuli. Simply practicing a set pattern agility drill does not train this perceptual-cognitive ability.

A 22-year-old athlete's maximum heart rate is 198 bpm and his resting heart rate is 63 bpm. What is the value of the difference between these two?

Heart rate reserve (HRR) Heart rate reserve (HRR) is the difference between an athlete's maximal heart rate and resting heart rate. Heart rate, especially during exercise, is closely related to oxygen consumption, and therefore is often used to prescribe aerobic exercise intensity. The Karvonen method of determining target heart rate takes the HRR into account. If the athlete wants to train at 70% intensity: Steps: Determine age predicted max heart rate: (220 - age) 220 - 22 = 198 bpm Determine HRR: (Max HR - resting HR) 198 - 63 = 135 bpm Target heart rate: [(HRR x intensity) + resting heart rate] (135 x .7) + 63 = 157.5 bpm The athlete should aim to train at a heart rate of 157 to 158 bpm

Which of the following would be recommended for an athlete looking to increase motor unit recruitment?

Heavy resistance training Strength and size gains through resistance training are, in part, a result of increased motor unit recruitment and motor unit firing rate. The size principle determines the order in which motor units are recruited. Type I fibers are recruited first, followed by type II fibers with increases in speed and force of muscle contraction. Heavy resistance training requires and develops an increase in motor unit recruitment. Maximal strength training requires maximal motor unit recruitment at high firing rates. With consistent training, the body becomes more efficient at recruiting motor units and is capable of recruiting more units with less activation than was necessary prior to training. Faster firing rates are more efficient at recruiting a larger number of motor units, and therefore, slow repetition tempos generally do not recruit as many motor units.

Which of the following are phases that can be included in the preparatory period?

Hypertrophy/strength endurance and basic strength phases The initial preparatory period is most frequently the longest, occurring when there are no competitions and only a few sport-specific skill practices. The purpose of the preparatory period is to build or enhance a physical base. During the hypertrophy or strength endurance phase, which occurs early in the preparatory period, training begins at a low to moderate intensity with very high volume. The goals are to develop a muscular and metabolic base or to increase lean body mass (or both). During the basic strength phase, which is later in the preparatory phase, the goal is to increase strength specific to the athlete's sport. The resistance training becomes more sport-specific and involves heavier loads (increasing intensities) for fewer repetitions (lower volume).

During a training block with an emphasis on improving acceleration ability, which of the following training options would support the training focus?

Incline sprinting Resistance speed training methods, including incline sprinting and sled tows, allow the athlete to find a natural acceleration body angle easier than without the incline or resistance. This type of training can reinforce body mechanics and strengthen this position. It is important to ensure that the incline is not too steep and the load on the sled is not so heavy that mechanics are negatively altered. This would reinforce poor sprinting technique and would not be beneficial to improving acceleration ability. Although a weighted vest does add resistance, it does not add load in a way that makes it easier to find a better acceleration position. Overspeed training is a method of assistance training for speed and includes methods such as downhill running and bungee cord pulls. These types of overspeed training methods are not yet supported in the research, and better options are available to improve top speed sprinting

For an athlete performing the power drop medicine ball exercise on an upper body plyometric day, how can the strength and conditioning coach increase the intensity?

Increase the box height

What is the main goal of pace/tempo training?

Increased lactate threshold Pace/tempo training involves training at an intensity that is equal to or greater than race intensity (race pace). It is also referred to as threshold training or aerobic-anaerobic interval training. This type of training can be conducted either at a steady pace or using intervals. Both methods involve training at an intensity equal to the lactate threshold with the goal of improving the ability to efficiently clear lactic acid at increasing intensities. Over time, this would enable an athlete to perform at a higher intensity or faster pace without crossing the lactate threshold. Fat utilization increases with long, slow distance training, as fat stores contribute a larger percentage of energy at lower intensities and longer durations. The intensity used in pace/tempo training is much higher. Cross-training refers to the use of a different mode of training. An example of cross-training would be a marathon runner riding a bike for training, either due to injury or to elicit different training adaptations.

If an athlete experiences a first-degree ankle sprain, in which order will this specific tissue heal?

Inflammation, repair, and remodeling When injury occurs, all tissues follow the same basic pattern of healing:- Inflammatory response phase- Fibroblastic repair phase- Maturation-remodeling phase

The treatment goal of which tissue healing phase is to prevent disruption of new tissue?

Inflammatory response phase

Physiological training adaptations are specific to which of the following training variables in an aerobic endurance training program?

Intensity

When designing programs, it is imperative to ensure that training volume is always inversely related to what other aspect of training?

Intensity

Which of the following is an important consideration when choosing a plyometric exercise for a given population?

Intensity

What resistance training status level would be considered for an athlete who has been training 2 to 3 days a week for three months?

Intermediate There are certain classifications of resistance training status: Beginner (untrained): Just began training, training age of less than two months Intermediate (moderately resistance trained): Currently training, training age of 2 to 6 months Advanced (well resistance trained): Currently training, training age above one year Because he has trained for three months, this athlete is classified as intermediate.

Why is using the Karvonen method of assigning heart rate training zones limited in its practical application?

It does not provide information regarding the lactate threshold The Karvonen method uses age and resting heart rate to estimate maximal heart rate. Based on this estimation, individuals can be assigned specific intensity levels, based on using percentages of their estimated maximal heart rate to determine training heart rate ranges. This can be a relatively effective method of prescribing aerobic training. However, one of its limitations is that the Karvonen method does not provide any information regarding an athlete's lactate threshold, which is also an important consideration when training for aerobic endurance. The lack of this information can potentially decrease the effectiveness of an athlete's training program, especially for a well-trained, advanced athlete.

As a general guideline for preparedness to begin an intense plyometric program, what strength requirement should an athlete meet before performing lower body plyometric exercises?

It is not as important to focus on a strength requirement, but rather to focus on technique In the past, it has been recommended that athletes should be able to squat 1.5 times their body weight before incorporating plyometrics into their training. However, it is safe and effective to begin using lower intensity plyometrics with all athletes, including young athletes, taking the experience level of the athlete into consideration when determining the intensity of the plyometric exercises. The NSCA now suggests that it is more important to focus on technique.

What are the main energy substrates being used by a 400-meter distance swimmer?

Liver glycogen + fatty acids The 400-meter swim is classified as an endurance event, and it lasts longer than four minutes. The energy systems being used for ATP production will come from oxidative processes. Liver glycogen contribution to ATP production increases with the duration of exercise and is utilized in lower intensity, long duration activities (including the 400-meter swim). Fatty acids are substrates used in fat oxidation. Muscle glycogen is utilized more in moderate to high-intensity activities, and CP (creatine phosphate) is utilized in extremely high intensity, short duration activities.

What is generally expressed as the amount of weight assigned to an exercise set?

Load Load is commonly prescribed as a percentage of a one-repetition maximum (1RM) and is defined as the amount of weight lifted on a training exercise. It is also known as intensity. Volume-load describes the number of sets multiplied by the number of repetitions per set, then multiplied by the weight lifted per set. For example, the volume-load for two sets of 10 repetitions with 50 pounds would be expressed as 2 x 10 x 50 = 1,000 pounds.

During which phase of the injury rehabilitation process does an athlete progress to challenging the injured area by performing sports specific movements at intensities and speeds that resemble those in their sport?

Maturation-remodeling phase

Which of the following is the most important factor in aerobic endurance performance?

Maximal aerobic capacity Maximal aerobic capacity is also known as VO2 max and is highly linked to aerobic endurance performance success, and high VO2 max values are necessary for success. Endurance programs should be designed to improve an athlete's VO2 max. The lactate threshold is also important, and when athletes have similar VO2 max values, the athlete who has a higher lactate threshold is typically the superior athlete. They are capable of sustaining higher intensities without increased accumulation of lactate. However, maximal aerobic performance (VO2 max) is still a greater contributor to aerobic endurance performance. Maximal heart rate is not a factor in aerobic endurance performance.

When you determine that the primary movements of a specific sport are knee and hip extension, what type of analysis are you making?

Movement analysis Evaluation of the sport is one of the processes involved in performing a needs analysis. This requires consideration of the following: - Movement analysis: Evaluation of biomechanical movements and muscles involved in the sport - Physiological analysis: Evaluation of the need for strength, power, hypertrophy, and muscular endurance - Injury analysis: Determination of common injuries involved in the sport

During a training session, an athlete is working at an intensity of 70-85% of his 1RM for 8 to 12 reps. What specific adaptation should the athlete achieve from training at this intensity?

Muscle hypertrophy There are certain load and repetition assignments based on a specific training goal:- Strength: > 85% 1RM, < 6 repetitions- Power: 75-90% 1RM, 1-5 repetitions - Hypertrophy: 67-85% 1RM, 6-12 repetitions- Muscular endurance: < 67% 1RM, > 12 repetition

An athlete is following a training program that includes performing resistance training sets with 15 or more repetitions. Which of the following likely represents their training goal?

Muscular endurance There are different volume recommendations assigned based on the training goal of a program. Training programs designed for improving muscular endurance should include higher volume sets, usually 2 to 3 sets of 12 or more repetitions. Therefore, this athlete is likely following a muscular endurance program. A dedicated max strength program would utilize rep ranges of 6 or fewer reps for 2 to 6 sets, and a hypertrophy focused program would use 3 to 6 sets of 6 to 12 reps.

Which of the following would have the highest metabolic equivalent?

Outdoor cycling at a pace of 12 miles/hour Metabolic equivalent (MET) values can be used to determine and prescribe exercise intensity. One MET is equal to 3.5 ml x kg-1 x min-1 of oxygen consumption and is considered the amount of oxygen required by the body at rest. METs have been determined for a variety of activities. Three examples are: 12 miles of outdoor cycling is considered to be 8.0 METs Walking 4.5 miles/hour is considered to be 6.3 METs Stair stepping at 30 steps/minute is considered to be 4.8 METs These values represent approximate intensity levels for each activity, allowing for the comparison between different modes of training.

A marathon runner is entering the last half of her race. At this point, which energy system pathway has the greatest capacity to provide ATP?

Oxidation of fats At any given time, energy (ATP) is being provided through multiple channels at varying percentages. The primary pathway to providing ATP changes based on intensity and duration of exercise. During lower intensities, including when the body is at rest, a higher percentage of ATP comes from fatty acid oxidation. Higher-intensity exercise leans more toward the phosphagen system and utilization of carbohydrate stores for energy demands. A fat molecule can produce hundreds of ATP molecules when oxidized through the electron transport chain. This pathway is the slowest method of producing ATP but has the highest yield. Therefore, it is the primary energy source for long-duration, moderate-intensity exercise.

A strength coach prescribes the bench press to a group of athletes. Which primary muscle group is the coach targeting?

Pectoralis major

A general fitness client is attempting to improve the shape and size of the muscles on the back of the lower leg. Which of the following movements is essential for this purpose?

Plantar flexion

Which term is used to refer to activities that enable a muscle to reach maximal force in the shortest possible time?

Plyometric exercise

Which term is used to refer to activities that enable a muscle to reach maximal force in the shortest possible time?

Plyometric exercise Plyometric exercise utilizes the characteristics of the series elastic component (SEC) and the stretch-shortening cycle (SSC) to enhance the power of the subsequent movement. Plyometric training is typically associated with jumping activities and utilizes a countermovement for the pre-stretch, typically followed by some sort of jumping movement. Plyometric training helps increase an athlete's speed and power.

A well-trained, experienced athlete with a long history of strength training is trying to increase their stride rate during maximal velocity sprinting. Which of the following training options would most affect this component of sprint speed?

Plyometric training Stride rate relies on the rapid and vertical application of high force in order to propel the athlete forward. An athlete who has already developed a good base of strength will likely achieve the best results toward improving their stride rate by including plyometric training in their program. This will focus on emphasizing the stretch-shortening cycle (SSC) as well as their rate of force development (RFD). If an athlete were not as well trained, heavy squats could be a good addition as well, in order to improve the amount of ground force they could apply during their stance phase. This increase could result in a shorter ground contact time and as a result, also a potentially faster stride rate. Single leg squats can be an appropriate exercise in this athlete's program and can help maintain balance between the right and left legs, but this exercise would not have a great transfer toward building explosive power necessary to help improve stride rate.

RAMP is a widely accepted and commonly used protocol to structure the warm-up. What does this stand for?

Raise, Activate, Mobilize, Potentiate A well-designed warm-up should improve performance in the subsequent workout or competition. The RAMP protocol helps to include the elements that have been shown to help improve performance. 1. Raise: This phase is designed to elevate heart rate, breathing rate, body temperature and joint viscosity with lower intensity movements. 2. Activate and Mobilize: This section focuses on stretching, actively moving through a range of motion, and includes stabilization and motor control elements. 3. Potentiate: This last section increases the intensity of movement, bringing it up to the level needed for performance. This is especially helpful when the subsequent training session or competition requires high levels of speed, power, or strength.

Sprinting requires high-speed near-maximum to maximum muscle activation, which depends on high central nervous system activity. What does this concept refer to?

Rate coding Rate coding describes the rate at which muscle units fire. Sprinting requires high-speed near-maximum to maximum muscle activation. The central nervous system controls the rate of activation as well as the strength of the muscle contraction. Using the stretch-shortening cycle (SSC) in training can be a beneficial way to improve firing rates (rate coding). Overspeed describes a method of assisted sprint training, which, when used appropriately, may also be beneficial for more advanced athletes looking to increase their maximal velocity.

Which muscle is strengthened by both lunges and deadlifts?

Rectus femoris

Which of the following muscles does not contract concentrically during the downward phase of a seated leg curl?

Rectus femoris

An athlete calculates the number of reps performed for a workout session. What value does this represent?

Repetition-volume Repetition-volume is the total number of repetitions performed during a workout session. If an athlete performs 3 sets of 10 repetitions of bench press and 2 sets of 10 repetitions of dumbbell flies, the repetition-volume is as follows: (3x10) + (2x10) = 50 total repetitions

A rowing athlete who performs leg presses and barbell bent-over rows is hoping to improve sports performance due to which of the following?

SAID principle The SAID principle, which stands for "specific adaptation to imposed demands," describes specificity. The body will adapt specifically to the demands placed on it during training. This applies to muscles and movement patterns in addition to the speed of movement. The movements do not have to be exactly the same to see the benefit. For rowing athletes, much of the movement pattern involves pushing with the legs, so the leg press is strengthening the muscles involved as well as mimicking the movement pattern. Bent-over rows can enhance the ability of the rowing athlete to draw back with the oar during a rowing event. This is one reason that strength and conditioning professionals develop a needs analysis before programming. They must understand movement patterns and muscles involved in the sport to be able to plan workout programs accordingly.

The skills and abilities needed to achieve high movement velocities is referred to as what?

Speed Speed, agility, and change of direction are all important aspects of performance. Speed describes the ability to accelerate and reach maximal velocity. Change of direction describes the ability to change direction quickly and efficiently in multiple movement patterns as well as the ability to change speeds.

Which of the following is defined as an athlete's current condition or degree of preparedness to begin a new or revised program?

Training status

Which type of program is often advised for maximum hypertrophy gains and also allows an individual to resistance train almost every day?

Split routines A split routine involves dedicating each training session to a different body part or group of body parts. This method of training allows for almost daily training because each body part is provided sufficient recovery between sessions while other body parts are trained during subsequent training sessions. This type of training program would allow for greater overall training volume, which is important for a hypertrophy program. A split could be as simple as alternating training sessions between the upper body and lower body. Other examples would include breaking the body into muscle groups, such as: Chest, shoulders, and triceps (pushing) Legs and core Back and biceps (pulling) The split system would allow for more training sessions per week while still including 2 to 3 days of rest between training sessions for each body part. A full-body training program could not be performed as many days per week because rest would be inadequate. And, a dedicated upper body routine would not provide a training stimulus for the lower body.

Which of the following are appropriate stretches for the adductor brevis, adductor longus, and adductor magnus?

Straddle and butterfly

Which of the following involves using elastic energy and a reflexive action to increase force output following an eccentric action?

Stretch-shortening cycle The stretch-shortening cycle (SSC) involves increasing force production over what can be produced with a concentric muscle action alone. This occurs through utilizing the characteristics of the series elastic component (SEC). If a muscle is stretched quickly and the musculotendinous unit lengthens, energy is stored in the SEC. During the immediate and subsequent concentric muscle action, this energy is released from the SEC, and force production is amplified. The SSC contains three phases:-Eccentric: agonist is stretched and energy stored in the SEC-Amortization: the time it takes to switch from eccentric to concentric-Concentric: elastic energy is released and force production increases

An athlete is hoping to increase her bone mineral density (BMD). This athlete should include plenty of which exercise type?

Structural exercises Anaerobic training programs, including resistance training, have proven beneficial to increase bone mineral density. It is recommended to include exercises that are multi-joint, including structural exercises that load the spine and hips. In order to stimulate bone growth, the skeleton must be loaded with resistance, especially in the target areas. Sometimes, body weight is sufficient resistance as long as the target area experiences loading.

Which of the following programming strategies is one method a strength and conditioning professional can employ to help prevent athletes from experiencing overtraining?

Tapering Overtraining syndrome (OTS) is a "prolonged maladaptation" of several biological, neurochemical, and hormonal regulation mechanisms. Many alternative terms have been suggested, including burnout, chronic overwork, staleness, unexplained underperformance syndrome, and extreme fatigue. True OTS can be extremely detrimental, lasting as long as six months or beyond, and can potentially ruin an athletic career. At the basic level, OTS is a result of an imbalance between training recovery and often occurs with high-intensity, high-volume, and/or high-frequency training with little to no rest. It is important to challenge the body in order to elicit training adaptations, but rest and recovery are just as important to forward progress. There are a few strategies strength and conditioning professionals can utilize to help prevent overtraining, including emphasizing and planning for ample rest and recovery. Tapering involves a scheduled decrease in volume and/or intensity of training in order to provide additional recovery while maintaining peak performance. This is often used prior to competition to enhance performance. Overreaching can be beneficial and describes the method of overloading the body to elicit training adaptations. Temporary decreases in performance are expected, but performance levels return after recovery. It is important to monitor athlete response to prevent nonfunctional overreaching, which describes a stagnation or decrease in performance that does not return to baseline after a regular period of recovery. This is an indication that an athlete is on the path to being overtrained. Detraining is the loss of training adaptations due to cessation of training. This is not a helpful strategy, as athletes' performance will decline during detraining.

Which muscle of the back assists the primary mover during a lat pull-down exercise?

Teres major

If an athlete is a competitive swimmer, swimming is known as what in relation to the athlete?

The exercise mode Exercise mode describes the activity the athlete is using as a training method to improve performance. In this case, the exercise mode is swimming. The closer the activity resembles what is needed in competition, the more specific it is for the athlete and the greater the impact on performance

How can strength and conditioning professionals assist in the injury rehabilitation process for athletes?

Understand and address the risk factors for injury and re-injury

A lacrosse athlete who has been training consistently for a few years is finishing up their last week of pre-season training and will be starting their competitive season. What should happen to their resistance training frequency?

The frequency should decrease An athlete needs to focus on different areas of training at different times of their season, which includes: off-season pre-season in-season postseason The resistance training variables, such as volume, intensity, and frequency are adjusted during each of these phases of training in order to focus on different areas. Generally, an experienced athlete should decrease the frequency of their resistance training from 3 to 4 days per week in the pre-season down to 1 to 3 days per week in the competitive season (in-season). This decrease helps to balance the overall training load. As the emphasis and time spent on sports skill practices increases, other training must decrease to help prevent overtraining. The specific frequency recommendation is a general guideline, and can certainly be adjusted to the individual and as needed to work around the athlete's game schedule.

Which of the following is a false statement regarding resistance training for prepubescent boys and girls?

The strength gains seen in prepubescent boys and girls are mostly a result of hypertrophic changes

Which of the following methods of ordering exercise will aid in minimizing overall training time?

To alternate upper body exercises with lower body exercises Alternating between upper and lower body exercises can be a good training option, particularly for untrained individuals. This arrangement (pairing exercises back-to-back) helps to use training time efficiently, as it is possible to complete more work in a shorter amount of time while still allowing appropriate rest times between sets for specific body parts.

Why might circuit training be implemented into a training program?

To improve cardiorespiratory endurance Circuit training involves performing a sequence of resistance training exercises that alternate between upper and lower body parts with minimal rest (20 to 30 seconds). Due to the short rest times, this type of training can have a beneficial effect on cardiorespiratory endurance.

During the preparation period, what are the typical goals of a resistance training program?

To improve strength, hypertrophy, or muscular endurance

After a two-week vacation, your athlete lost muscular endurance that was achieved through months of training. What is this called?

Training

According to training guidelines, which of the following training variables should potentially increase as an athlete advances in their training?

Training frequency

Which of the following variables describes the amount of work performed during a training session?

Volume