KIN 465 Exam #2

Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete? a. 5% b. 10% c. 15% d. 20%

10%

According to the age-predicted maximal heart rate, what heart rate should a 35-year-old exercise at to maintain 80% training intensity? a. 160bpm b. 158bpm c. 148bpm d. 140bpm

148 bpm

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? (answer choices may be rounded to the nearest 5lbs for practicality) a. 185 lbs b. 195 lbs c. 200 lbs d. 170 lbs

185 lbs

Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout? a. 1:5 b. 1:4 c. 1:3 d. 1:2

1:5

A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? a. 3 minutes b. 1.5 minutes c. 45 seconds d. 30 seconds

30 seconds

Which of the following volumes has the potential to increase muscular strength the MOST? a. 5 sets of 5 reps b. 1 set of 5 reps c. 5 sets of 15 reps d. 1 set of 15 reps

5 sets of 5 reps

Which of the following is a type of aerobic endurance training that involves easy running (70% VO2max) combined with short, fast bursts of running (85-90% VO2max) for short time periods? a. Fartlek b. High-intensity interval c. Pace/tempo d. Aerobic-anaerobic interval

Fartlek

Which of the following types of aerobic training programs involves training at intensities greater than VO2 max? a. Pace/tempo b. Fartlek c. Interval d. HIIT

HIIT

Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following? a. Change of direction b. Maneuverability c. Agility d. Acceleration

agility

What of the following plyometric drills require a greater horizontal force? a. Standing jump b. Multiple hops c. Jump in place d. Bounding

bounding

Which of the following is considered to be in the appropriate order? a. Clean, deadlift, seated calf raises b. Lat pulldown, box jumps, standing calf raises c. Clean, triceps push down, barbell bent over row d. Bench press, snatch, biceps curl

clean, deadlift, seated calf raises

During which of the following periods are sport-specific activities performed in the greatest volume? a. Preparatory b. First transition c. Competition d. Second transition

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 of the following periods of training? a. Competitive b. Hypertrophy c. Off-season d. Preseason

competitive

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular endurance b. Do not change frequency and add plyometrics c. Decrease frequency to allow increased sport skill practice d. Design a split routine with three days on and one day off

decrease the frequency to allow increased sport skill practice

Which of the following types of plyometric drills is generally considered to be the MOST intense? a. Jumps in place b. Bounds c. Depth jumps d. Box jumps

depth jumps

The loss of physiological adaptations upon the cessation of training is an example of a. Specificity of training b. Cross-training c. Detraining d. Tapering

detraining

Which relationship can predict long-term continuous endurance performance? a. Distance-time b. Speed-velocity c. Distance-displacement d. Power-distance

distance-time

Select the aspect of training that requires additional emphasis when the aim is to improve change-of-direction ability. a. Strength b. Eccentric strength c. Reactive strength d. Rate of force development

eccentric strength

Which of the following is the order of the phases of the stretch-shortening cycle? a. Amortization, eccentric, concentric b. Eccentric, amortization, concentric c. Concentric, eccentric, amortization d. Eccentric, concentric, amortization

eccentric, amortization, concentric

Which of the following is the method most commonly used to assign and regulate exercise intensity? a. Oxygen consumption b. Heart rate c. Ratings of perceived exertion d. Race pace

heart rate

Which of the following is NOT a phase of the stretch-shortening cycle? a. Amortization b. Concentric c. Eccentric d. Isometric

isometric

Elite sprinters produce _________ forces in a _______ ground contact time compared to their novice counterparts. a. Larger, longer b. Similar, shorter c. Larger, shorter d. Smaller, longer

larger, shorter

Which of the following structures detects rapid movement and initiates the stretch reflex? a. Golgi tendon organ b. Muscle spindle c. Extrafusal muscle fiber d. Pacinian corpuscle

muscle spindle

Which of the following describes the rate and amplitude of impulses being sent from the nervous system to the target muscles? a. Elastic energy b. Stretch-shortening cycle c. Eccentric-concentric coupling d. Neural drive

neural drive

Which of the following factors can enhance aerobic endurance performance? a. Greater percentage of type II muscle fibers b. A lower exercise running economy c. A lower fatigue threshold d. All the above e. None of the above

none of the above

The longest aerobic endurance training sessions should be performed during which of the following seasons? a. Postseason b. Preseason c. In-season d. Off-season

off-season

When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training? a. In-season b. Preseason c. Off-season d. Postseason

off-season

Which of the following seasons is it most appropriate to develop a base of cardiorespiratory fitness? a. Pre-season b. Off-season c. Post-season d. In-season

off-season

Which of the following types of training is conducted at an intensity equal to the lactate threshold? a. Pace/tempo b. Interval c. High-intensity interval training (HIIT) d. Fartlek

pace/tempo

Agility is similar to speed, except that agility also includes which of the following components that is not part of speed? a. Capacity to produce fore b. Acceleration c. Maximal velocity d. Perceptual-cognitive ability

perceptual-cognitive ability

An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the BEST exercise order to help this athlete improve his performance? a. Back squat, hip sled, leg (knee) curl, power clean b. Power clean, back squat, hip sled, leg (knee) curl c. Leg (knee) curl, back squat, power clean, hip sled d. Hip sled, power clean, leg (knee) curl, back squat

power clean, back squat, hip sled, leg (knee) curl

All of the following are benefits of a three-week active rest period EXCEPT a. Helping to reduce the risk of overtraining b. Rehabilitating injuries that may have occurred c. Preparing for the upcoming competitive period d. Refreshing mentally and physically before a new training block

preparing for the upcoming competitive period

During which stage of the General Adaptation Syndrome does the body physiologically adapt to heavier training loads? a. Alarm b. Resistance c. Exhaustion d. Restoration

resistance

Your friend is doing a heavy set of squats (i.e <6reps ) with the intention of building muscular strength. After 3 sets you realize he/she is resting approximately 30 seconds. With their interest in mind pertaining to his/her training goal, what would you advise your friend to do? a. Rest 2-3 min b. Rest 30-90s c. Nothing, keep doing what you are doing d. Rest 10 min

rest 2-3 min

For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle? a. Squat b. Snatch c. Walking lunge d. Overhead press

snatch

In upright sprinting, an athlete's stride length is largely dependent on _________. a. The amount of vertical force produced during the stance phase b. The athlete's flexibility c. The athlete's stride rate d. The amount of horizontal force produced during the toe-off of the stance phase

the amount of vertical force produced during the stance phase

What does the term impulse refer to? a. The relationship between power and velocity b. The relationship between acceleration and velocity c. The relationship between force and velocity d. The relationship between force and time

the relationship between force and time

The basketball coach says his starting center needs to jump higher. In addition to beginning a plyometric program, which of the following resistance training exercises are MOST specific to this goal? i. Power Clean ii. Leg (knee) curl iii. Front squat iv. Seated calf (heel) raises

i & iii

Which of the following should be assessed before beginning a lower body plyometric training program? i. Balance ii. Strength iii. Training History iv. Lean body mass

i, ii, & iii

Which of the following adaptations occur as an outcome of an aerobic endurance training program? i. Increased oxygen delivery to working tissues ii. Higher rate of aerobic energy production iii. Greater utilization of fat as a fuel source iv. Increased disturbance of the acid-base balance

i, ii, iii

Which of the following phases is (are) commonly used to vary workouts during the preparatory period? i. Hypertrophy ii. Cardiovascular iii. Basic strength iv. Supercompensation

i, iii

The medium-sized training cycle that lasts two to six weeks in duration is referred to as a _________. i. Block of training ii. Marcocycle iii. Microcycle iv. Mesocycle

i, iv

Which of the following makes the specific preparatory phase distinct from the general preparatory phase? a. Higher training volumes b. Inclusion of sport-specific training activities c. Emphasis on general motor abilities and skills d. Lower training intensities

inclusion of sport-specific training activities

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 10 RM on the next training day, and five sets with a 3 RM load on the last training day of the week? a. Undulating periodization b. Traditional periodization c. Fluctuating periodization d. Linear periodization

undulating periodization

Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill? a. Use only one leg b. Rest 15s after each set c. Change the barrier from a hurdle to a cone of the same height d. Pause between jumps over the barrier

use only one leg