ETP- final exam

Fill out the table below with the missing information following the order from the top to the bottom of the table:

*study table*

Training variables in flexibility training include all of the following:

1. Mode/method 2. Time under stretch/time under tension 3. Number of exercises 4. Number of repetitions 5. Frequency

Those athletes weighing more than_________pounds should avoid high-volume high-intensity plyometrics and limit the depth of their depth jump.

220 pounds

Based on the American College of Sports Medicine guidelines, what percentage of the 1RM typically is used to develop upper-body muscular power?

30-60%

Which of the following volumes has the potential to optimize muscular hypertrophy the most in a well-trained individual?

6x12 RM

The observed stretch-induced acute negative impact on muscular performance was related to the total duration of stretch, with the smallest negative acute effects being observed with a stretch duration of ______ per muscle group.

<45 sec

Which of the following types of endurance/cardiorespiratory training is performed at a steady pace, intensity around 55-65% of VO2MAX and distance close or greater than race distance?

?

_________ periodization can be defined as the model of training in which multiple components of strength are developed in conjunction with one another.

Conjugate

What is the periodization model described in the table below?

Daily undulating periodization

The soccer team is transitioning from off-season (general) to preseason training. How should the team's resistance training frequency be altered?

Decrease frequency to allow increased sport skill practice

Which of the following types of plyometric drills is generally considered to be the most intense?

Depth jumps

All of the following are good options to develop back muscles, except:

Dips

Which form of stretching uses the force production of a muscle and the body's momentum to take a joint through the full available range of motion?

Dynamic stretching

A ______ workout consists of a workout that aims to hit all the major muscle groups in one single session.

Full body

Which method is most commonly used to assign and regulate exercise intensity during endurance (cardio) training?

Heart rate

Which of the methods below is calculating the difference between maximal heart rate and resting heart rate?

Heart rate reserve

Which of the following types of endurance/cardiorespiratory training is conducted at intensity equal or higher than VO2MAX?

High intensity interval training

During block periodization in resistance training, each mesocycle is lined up in a specific order so that the results of the first mesocycle feed into the next in a logical pattern. For example, in order to develop muscle power. Muscle ______ is developed in the first mesocycle, followed by a mesocycle of ______, and finally a third mesocycle of ________.

Hypertrophy, strength, power

Which of the following adaptations occur as an outcome of an aerobic endurance program in an endurance-trained individual? I) Increases oxygen delivery to working issues II) Higher rate of aerobic energy production III) Greater utilization of fat as fuel IV) Increase in the number of contractile proteins

I, II and III only

Primary training adaptations of elite aerobically trained athletes include which of the following? I) Increases in maximal oxygen uptake II) Decreased blood lactate concentration III) Increased running economy IV) Decreased capillary density

I, II, and III only

All of the following are adaptations and health benefits of strength training, except:

Increases in maximum oxygen consumption

Which of the following statements about the rationales of flexibility training is FALSE?

Increasing use of energy

All of the following are phases of the stretch-shortening cycle, except:

Isometric

Which of the following statements regarding Karvone's formula is true?

It is based on the heart rate reserve

Which of the following structures detects rapid movement and initiates the stretch reflex?

Muscle spindle

The longest aerobic training sessions should be performed during which of the following team sport seasons?

Off-season

After analyzing the table below, choose the right option: I) This periodization method consists of three mesocycles II) It has 14 microcycles III) Besides volume and intensity, it also does modifications in exercise selection and rest intervals

Only I and III are right

What is the structure of the mechanical model that can be considered the workhorse of the plyometric exercise?

Series elastic component

You should focus on all of the following factors during recovery between aerobic training sessions, except:

Staying at sea level at least for 24 hours

T OR F: The prescription of strength training consists of manipulating training variables to induce desired training adaptations. Among those training variables, training volume seems to be one of the most important for increasing muscle strength.

True

T OR F: The rating of perceived exertion is a method of volume auto regulation within a periodized program. In RPE stops, when the prescribed RPE is reached or exceeded, the set is stopped. The reduction depends on the training goals, for example, when you have strength as a goal, there will be -3-5% RPE stop reductions from the top set.

True

T OR F: Traditional, classic, stepwise and linear are terms that describe the same periodization model which is characterized by high initial training volume and low intensity, and as training progresses, volume decreases and intensity gradually increases.

True

T OR F: While maximal aerobic capacity (VO2max) is crucial to perform aerobic events at a high level, the anaerobic threshold and exercise economy are better predictors of endurance performance.

True

T OR F: In order to improve the range of motion, it is necessary to overload the muscle group by stretching the muscle beyond their normal resting length.

True

Contract-relax is a PNF technique, which uses _______. In addition, the relaxation that occurs in the same muscle that is experiencing increased tension is due to ________ activation that causes a muscle to reflexively relax.

Agonist contraction, Autogenic inhibition

Which term about periodization cycles is correct? I) Macrocycle: Typically constitutes an entire training period/season II) Mesocycle: Several weeks to three-four months III) Microcycle: Typically one week long

All of the above

A form of periodization that adjusts to the individual athlete's adaptations and readiness on a day-to- day or week-to-week basis is defined as?

Auto-regulatory periodization

Which of the following stretching techniques can be associated with higher risk of injury?

Ballistic

It is theorized that the ______ performed in a strength training program might be the most important variable to consider for including muscle hypertrophy.

Training volume

To promote long-term training and performance improvement, the strength and conditioning professional should include preplanned, systematic variations in training specificity, intensity, and volume organized in periods of cycles within an overall program. This program strategy is called periodization. Regarding periodization, read the statements below and choose the right option. I) The initial period is usually the longest and occurs during the time of the year when there are no competitions and only a limited number of sport-specific skill practices or game strategy sessions II) The largest division is a microcycle that is typically one week long but could last up to four weeks, depending on the program III) Training block is an organized approach to training that involves the progressive cycling of various aspects of a training program during a specific training period of time IV) One primary goal of periodization is to max out the alarm phase after each workout

Only statement 1 is true

Among the periodization models used by long-distance athletes, the____________ model is considered one of the most effective.

Polarized

What does PNF stand for?

Proprioceptive neuromuscular facilitation

What is the primary mover during the Back Squat exercise?

Quadreiceps

Plyometric training involves using a pre-stretch and counter-movement, which involves the _________

Stretch-shortening cycle

Which of the following about free weights versus machine weights is correct?

Symmetry is better developed with dumbbells (unilateral)

Which of the following is a primary component of the series elastic component?

Tendon

Training for improving aerobic endurance performance requires a well-developed and scientifically based program regardless of the training status. Which of the following statements is not associated with exercise progression in endurance/cardiorespiratory training?

The intensity refers to the level/amount of stress placed on involved muscle, connective tissue and joints.

Which one is NOT a common way that volume for lower body plyometric exercises can be measured?

Time off the ground

T OR F: Blood lactate buildup occurs in activities predominantly aerobic.

True