KNES
Partial range of motion training: Select one: a. Can be effective for hypertrophy because it requires constant muscle tension b. Is smart because joints should rarely be trained over a full range of motion c. Is safer because it reduces cartilage damage d. Is better for elderly people e. Is stupid, you should always train over a full range of motion
A
Which of the following is important when determining "good" from "bad" exercise technique? Select one: a. All of these answers b. If the equipment is aligned and properly secured c. The purpose of the exercise d. The quality of the movement e. The desired range of motion
A
All of the following EXCEPT ________ is true regarding lactate? Select one: a. it buffers pH b. it is an important signal to "kick-start" aerobic metabolism c. it can be sent to the liver to make sugar d. it improves exercise performance e. All of these answers are true
A.
Human movement is a function of 3 specific layers: Select one: a. Nervous system, muscle contraction, & connective tissue b. Muscle, bone, and brain c. Myosin, Actin, & Adrenaline d. Nerves, endocrine system, myosin e. Brain, muscle, and golgi tendon organs
A.
The general purpose of a needs analysis is to: a. Identify defenders b. Test maximal aerobic capacity (VO2max) c. Screen for injuries d. Measure body composition e. Assess agility
A.
The majority of fat loss occurs via: Select one: a. Breathing b. Sweat c. Feces d. Urine e. Heat
A.
What are the 2 primary reasons we experience fatigue with exercise? Select one: a. Low energy (ATP) and too much waste b. Out of Oxygen and too much lactate c. Excess lactic acid and loss of carbohydrates d. People aren't mentally tough and they quit too easy e. Not enough stimulants and depleted glycogen
A.
What could explain how a muscle fiber can produce more force without getting bigger? Select one: a. A larger Sarcoplasmic Reticulum b. Thicker diameter c. All of these d. More ACh in the presynaptic neuron e. GTO inhibition
A.
Which if the following is true regarding endurance training? Select one: a. None of these b. Maximal aerobic capacity training requires continuous, submaximal training c. A 1RM front squat is an example of maximal anaerobic capacity d. Circuits, repetitions to failure, squat jumps, and walk/jogs are effective methods for high-intensity endurance training e. Running 1 mile as fast as possible is an example of muscular endurance
A.
Which of the following does exercise selection determine? Select one: a. All of these b. Muscle/Joints utilized c. Movement plane d. Contraction type e. None of these
A.
Which of the following is a valid predictor of mortality? Select one: a. VO2max b. Muscle mass c. All of these d. None of these e. Leg strength
A.
Which of the following is false? Select one: a. All of these answers are true b. The lactate your muscles produced during intense exercise can be sent to your brain and heart and used as a valuable fuel. c. Maximal ANaerobic endurance typically requires working in the ~10-45 second time domain while maximum AErobic endurance typically requires something more like 5-12 minutes of continuous work. d.Muscle, liver, and blood are the 3 places carbohydrates are generally stored in the body? e. All of these answers are false f. The primary purpose of carbohydrates and fat are fuel, while protein is generally meant as structure.
A.
Which of the following is the best exercise for power development? Select one: a. None of these answers b. Medicine ball throws c. Hang snatch d. Plyometrics e. Bungie assisted sprints
A.
Which of the following is true regarding chronic endurance training adaptations? Select one: a. Resting stroke volume and capillary density ↑, but submaximal cardiac output stays the same b. Total blood volume ↑, but stroke volume and capillary density do not change c. Total blood volume stays the same, but maximal cardiac output ↑ d. Left ventricle size, resting cardiac output, and maximal stroke volume all ↑ e. Maximum heart rate, stroke volume, capillary density, and lung capacity all ↑
A.
Which of the following is true regarding determinants of strength? Select one: a. All of these answers b. Chronic strength training improves the ability to activate high threshold, fast-twitch motor units c. Muscle length determines stretch-shortening cycle activity d. Increasing the number of motor units recruited increases force production e. Motor unit synchronization and rate of activation improve with chronic training
A.
Which of the following is true regarding the optimal volume for muscle hypertrophy? Select one: a. As little as 5 sets per week is sufficient to maintain current muscle mass b. Short rest intervals (<20 sec) help keep overall volume high c. >25 sets per month may actually compromise growth d. The only sets that count towards weekly volume are those in which the lifter goes to complete muscular failure e. A general starting place for most people is 10 sets, per muscle group, per workout
A.
Which of the following is true: Select one: a. Some muscle fibers contain multiple fiber types (i.e., hybrids) b. Type I fibers are the rarest fibers c. Fiber types do not change with exercise d. Chronic strength training can increase the amount of slow-twitch fibers
A.
Which of the following is true? Select one: a. All of these b. Nervous system fatigue is likely a result of low carbohydrate availability or elevated pH (i.e., too much acid) c. The problem with fat as a fuel is it requires O2 to be metabolized and is too slow because it needs to be transported throughout the body, taken up into muscle, and metabolized in the mitochondria d. Anaerobic ATP production is limited by the PCr and muscle glycogen supply, as well as the speed of glycolysis e. Carbohydrate metabolism is fatigued by running low on muscle glycogen and O2 and creating too much acid and CO2 as waste
A.
Which of the following is true? Select one: a. Large, high-threshold, motor units are only activated when more force is needed b. Spot reduction does not work because the fat used to fuel exercise primarily comes from the working muscle, while the sugar comes equally from the entire body c. Cluster sets are highly effective for hypertrophy d. Muscle protein balance is negative (catabolic) at rest but positive (anabolic) after resistance exercise e. Growth hormone is an anabolic steroid hormone
A.
Which of the following represents the best order of exercises? Select one: a. Power Clean (5x3 @ 70%1RM), Bench Press (3x6@80%1RM), Bent Row (3x15@50%1RM), Vertical Jump (3x25@ as fast and high as possible) b. Power Clean (5x3 @ 70% 1RM), Vertical Jump (3x25 @ as fast and high as possible), Bent Row (3x15 @50% 1RM), Bench Press (3x8@75%1RM) c. Bench Press (3x6 @ 80% 1RM), Vertical Jump (3x25 @ as fast and high as possible), Power Clean (5x3@70% 1RM), Bent Row (3x15@50% 1RM) d. Vertical Jump (3x25 @ as fast and high as possible), Power Clean (5x3 @ 70% 1RM), Bench Press (3x6 @ 80% 1RM), Bent Row (3x15@50% 1RM)
A.
Exercises do not determine adaptation. What does determine adaptation
Application
Performing conditioning before strength training often yields two major problems: Select one: a. Nothing, that's actually the right way to do it b. It reduces strength performance and increases the likelihood of injury c. It blunts aerobic adaptations and harms the immune system
B
Should Seattle Seahawk's Quarterback (and future Hall of Famer) Russell Wilson eat more protein? Select one: a. Yes b. It would depend on how much he is currently eating c. No
B
Which of the following increases the injury risk of an exercise? Select one: a. Going too fast b. Too much volume c. Using a full range of motion d. Using a machine e. All of these answers
B
Which of the following is true regarding straps and belts? Select one: a. Straps reduce the amount of work done by the grip, so should be avoided b. None of these answers c. Belts improve safety, but also reduce activation of core muscles d. Both should be used during heavy lifting for safety purposes e. Neither should be used during heavy lifting
B
A client wants to lose ~5-10 pounds while also adding 25 pounds to their bench press and 40 pounds to their squat. Which of the following is likely the best plan? Select one: a. Do conditioning 3-4x week and lift immediately after b. Lift 3-4x week in the morning and do conditioning at night or on off days c. Do conditioning in the morning every day, then lift 2x nights a week d. Lift every morning and do conditioning immediately after e. All of these are equal
B.
An example of a split routine would be: Select one: a. All of these b. Doing arms Monday, back Wednesday, and legs Friday c. None of these d. Doing half of your workout in the morning and the other half at night e. Doing a bench press between sets of squats
B.
Imagine you swing a kettlebell for 2 hours. At some point, you will start running low on muscle glycogen. Where will the body turn to next for the quickest source of energy? Select one: a. Liver glucose b. Blood glucose c. Adipose tissue d. Caffeine
B.
Multi-joint exercises are typically a better choice than single-joint exercises. However, which of the following adaptations respond well to single-joint exercises? Select one: a. Speed, power, hypertrophy, and high-intensity intervals b. Rehab, hypertrophy, and muscular endurance c. Speed, hypertrophy, and long duration endurance d. Rehab, high-intensity intervals, and muscular endurance e. Rehab, strength, and muscular endurance
B.
Myofiber hypertrophy after 2-4 months of strength training usually ranges between. Select one: a. 1-3% b. 10-35% c. 1-3 inches d. 100-150%
B.
Performing 2 repetitions of a deadlift at 85% 1RM immediately followed by 3 broad jumps is an example of what type of training? Select one: a. Super setting b. Complex c. Cluster d. Plyometric e. Compensatory acceleration
B.
Super-setting: Select one: a. Doing as many repetitions as possible in a single set b. None of the above c. Is not effective for weight loss d. Taking no rest between sets of the same exercise e. Requires doing 1-2 sets of slow (≥5 seconds) repetitions
B.
The primary limiting factors during repeated, high-intensity exercise are: Select one: a. Decreased pH, heart rate, and blood glucose b. Muscle glycogen, decreased pH, ventilation, and stroke volume c. Adipose levels, PCr, and decreased pH d. Muscle glycogen, adipose levels, waste clearance, and heart rate
B.
Which of the following is a concept of program design that should exist in every strength and conditioning program? Select one: a. Minimizing adherence b. Progressive Overload c. Maximizing SAID d. Motivational tactics e. Dumbbells and barbells
B.
Which of the following is true regarding breathing? Select one: a. Inspiration is always active, but expiration is passive at rest &active during exercise b. It can alter your pH c. All of these d. The primary purpose is to bring in O2 and get rid of CO2 e. Most fat loss happens through breathing
B.
Which of the following is true regarding programming for fat loss? Select one: a. Programming is not important, they just need to eat fewer carbs b. Programming for hypertrophy and high-intensity endurance are great for fat loss because they burn a lot of calories and muscle regulates fat storage c. Programming for hypertrophy is a bad idea for fat loss because it will cause them to get too bulky d. Intervals & power training will likely induce the most fat loss e. Most people should aim to lose ~3-4 pounds a week when trying to lose fat
B.
Which of the following is true? Select one: a. Carbohydrate oxidation is faster than glycolysis b. Fat has the greatest energy availability, but is the slowest to metabolize and use c. The benefit of using muscle glycogen from the working muscle is the supply is virtually unlimited d. Glycolysis (anaerobic) results in much more ATP than using the Kreb's cycle to breakdown carbohydrates e. Fat is the only fuel source that requires oxidation to be used as energy
B.
Which of the following would be appropriate for judging the quality of a pull-up? Select one: a. The symmetry between the left and right shoulder blade movement b. All of the above c. If the athlete knew whether or not their core was activated d. How stable their hips were during the concentric portion e. How much flexion and extension occurred in the elbow joint
B.
Which of the following would be most sport-specific for a Tennis player? Select one: a. 1RM Deadlift b. 10-meter sprint while dragging a heavy sled c. 100-meter sprint d. 45 minute jog
B.
Which of the following would result is the greatest gain in muscle power (assume all repetitions are completed with as much velocity as possible)? Select one: a. Squat:3x10: 60% 1RM: 60 seconds rest b. Lunges:10x3: 55% 1RM: 175 seconds rest c. Power clean:10x15: 45% 1RM: 240 seconds rest d. Bench press:6x4: 90% 1RM: 30 seconds rest e. plyometrics:15x5: 10% 1RM: 15 seconds rest
B.
Which represents the most appropriate exercise prescription? Select one: a. Strength: 5 x 5 @ 50% with 5 min rest b. Hypertrophy: 3 x 25 @ 50% with 2 min rest c. Power: 10 x 3 @ 75% with 30 sec rest d. Speed: 3 x 10 @ 75% with 3 min rest
B.
Which training modality represents the best for health? Select one: a. Long-duration endurance b. All of these answers c. Hypertrophy d. High-intensity intervals e. Strength f. Aerobic endurance
B.
Which were included in the basic "leg movement" categories described in the "How To Get Stronger, But Not Add Muscle Mass" video. Select one: a. Deadlifting, Leg Presses, Squatting b. Pressing, Pulling, and Lunging c. Squatting, Lunging, and Calf Raises d. Deadlifting, Leg Extensions, Leg Presses e. Squatting, Leg Extensions, and Hamstring Curls
B.
Which of the following is true? a. Intensity should be slightly higher for speed training than power training b. Power training should be done before speed training (if both being done in the same day) c. Rest intervals for speed and power are ~2-5 minutes d. Optimal volume for skill is <~60% 1RM e. Optimal rep ranges for power is ~5-10
C
Carbohydrates are the sole source of fuel during high-intensity exercise. With this in mind, which of the following explains how it is possible to lose fat by only doing high-intensity exercise: Select one: a. Carbohydrates and fat are both used as fuel during high-intensity exercise b. Fat is burned to help clear lactic acid c. Fat is used to replace muscle glycogen d. Low intensity, long-duration is best for fat loss e. None of the above
C.
Lifting too heavy reduces power because Select one: a. It reduces force production b. It reduces the range of motion c. It reduces velocity d. It doesn't, it actually increase power
C.
Skill and rehab are typically achieved best through which of the following training methods? Select one: a. Hypertrophy, Strength, and Conditioning b. Strength and Skill c. Skill, Strength, Hypertrophy, and Conditioning d. Strength, Hypertrophy, and Speed e. Strength, Speed, and Power
C.
The 3-step system for designing a strength & conditioning program is? Select one: a. Conditioning, Hypertrophy, Strength b. Needs Analysis, Testing, SAID c. Identify Goal, Balance, Individualize d. Progressive Overload, SAID, & LTAD
C.
The two primary goals of periodization are: Select one: a. Increasing power and muscle balance b. Reducing injury and winning more games c. Reducing overtraining induced injuries and peaking at the right time d. Muscle growth and fat loss e. None of the above
C.
Which of the following is false regarding the stretch-shortening cycle? Select one: a. The magnitude of response is determined by both the amount and speed of stretch placed on the muscle spindles b. PNF stretching is highly effective at improving chronic range of motion as it utilizes active contraction to engage GTO's while also using relaxation to disengage muscle spindles c. Stretch-shortening cycle helps use proprioception to reduce muscle contractions during periods of extreme stretch
C.
Which of the following is true regarding activities that achieve peak power at a higher percentage of maximal tension (aka force, aka % of your 1RM). Select one: a. Peak power always occurs at ~30% 1RM b. Medicine ball throw < biceps curl c. Clean and jerk < clean and jerk after 6 months of training d. Squat < leg extension
C.
Which of the following is true regarding determinants of strength: Select one: a. the length-tension relationship suggests strength gains are best when training at a range of motion near resting muscle length b. Contractile tension is lower than elastic tension at maximum muscle length (ROM) c. None of these answers d. Motor unit synchronization and rate of activation decrease with chronic training e. The SIZE principle suggests a bigger muscle will produce more force
C.
Which of the following is true regarding muscle hypertrophy: Select one: a. More damage generally results in more growth b. Training in the morning results in more growth as testerone levels are highest at that time c. Inducing muscle hypertrophy general requires 1 of 3 stimuli: mechanical tension, metabolic stress, or muscle damage. d. All of the above are true e. Repetitions should be performed as slow as possible to induce hypertrophy
C.
Which of the following is true regarding stretching and warm-ups: Select one: a. Dynamic warm-ups involve holding a stretch for ~30 seconds, then contracting for 5 seconds, then relaxing b. Dynamic warm-ups are helpful for peak force production, but they reduce acute range of motion and fatigue connective tissue c. Static stretching may slightly reduce acute peak force production by dissipating kinetic energy and activating golgi tendon organs d. Acute improvements in range of motion are most likely explained by changes in the connective tissue, not nervous or muscle systems
C.
Which of the following is true regarding the mechanisms of muscle hypertrophy: Select one: a. No pain, no gain - muscle damage is needed to cause muscle growth b. Lactate, hypoxia, and other forms of metabolic stress cause high amounts of muscle catabolism c. The receptors in muscle that induce muscle growth are sensitive to several different stimuli d. Heavy resistance is required to stimulate hypertrophy e. The higher the testosterone, the more muscle growth
C.
Which of the following is true regarding the speed of each repetition: Select one: a. It should be as fast as possible (while under control) when training for power, but as slow as possible when training for skill development or hypertrophy b. The speed doesn't matter at all c. It should be as fast as possible (while under control) when training for speed and power, but can be fast, normal, or slow when training for strength d. It should be as fast as possible (while under control) when training for speed, but as slow as possible when training for endurance e. It should always be slow and under control
C.
Which of the following is true? Select one: a. Although it's a small amount, amino acids can be converted into carbohydrates via a process called gluconeogenesis b. A single molecule of glucose starts with 6 carbs and ends 0 carbons when fully metabolized c. All of these are true d. The storage form of carbohydrates is glycogen and the storage form of fat is adipose e. "Free H+" is another term for "acid," and blocks the ability of the enzymes to make ATP, which causes fatigue
C.
Which of the following is true? Select one: a. Eating more fat makes means you burn more fat, and therefore lose more fat b. All are true c. If fully metabolized, protein, fat, & carbohydrates are all eventually broken-down into Acetyl CoA, oxidized in the mitochondria, and result in CO2, ATP, & H2O d. Extreme endurance (i.e.,>2 hours) activities are limited by the amount of adipose tissue on an athlete e. Resistance exercise can inhibit cellular adaptations to aerobic exercise, yet aerobic exercise does NOT inhibit cellular adaptations to resistance exercise
C.
Which of the following is true? Select one: a. More muscle means more strength, so athletes interested in getting stronger should add more muscle b. Early strength gains are possible by ↑ activation of antagonist muscles c. Early strength gains are possible by ↑ single fiber power d. Women don't get bulky when they lift because they don't have enough testosterone e. Fibers can change from fast → slow-twitch, but not the other way
C.
Which of the following likely plays the biggest impact on hypertrophy? Select one: a. Exercise order b. Whether or not you posted a video of your workout on Instagram c. Exercise range of motion d. Time of day e. Repetition tempo/speed
C.
Which of the modifiable variables is most different between speed and power training? Select one: a. Exercise choice b. Volume (reps per set) c. Intensity d. Rest interval
C.
Which of the following is NOT performed during Powerlifting competitions? Select one: a. Squat b. Snatch & Bench Press are NOT performed during Powerlifting competitions c. Bench Press d. Snatch e. None are performed during Powerlifting competitions
D
Anaerobic athletes are encouraged to have "an aerobic base" for which of the following reasons Select one: a. None of these b. To increase their GLUT4 transporters c. To reduce injury d. To enhance recovery e. To help lose weight
D.
Fat loss is typically achieved best through which of the following training methods? Select one: a. Skill and Speed b. Strength and Hypertrophy c. Hypertrophy and Power d. Hypertrophy and Conditioning e. Speed and Power f. Long, slow cardio only
D.
Which of the following is FALSE? Select one: a. The length-tension relationship is optimized at resting length b. More stretch = more force c. All of these d. Elastic tension is only a factor at resting length e. Actin and myosin overlap too much to produce high forces when the muscle is shortened
D.
Which of the following is NOT true Select one: a. Power is the result of speed multiplied by strength (force) b. A faster stretch results in more force production c. Getting into an "athletic stance" improves performance by activating the stretch-shortening cycle and placing the connective tissue on stretch d. Sprinting while dragging a sled & resisted jumping are types of over-speed training.
D.
Which of the following is the most accurate? Select one: a. Static stretching should only be used rarely after training and on off days b. Dynamic stretching is best performed on off days c. Static stretching before training is OK as long as you do it as close to the workout as possible (ideally, within 45 min) d. Static stretching before training is OK if range of motion is particularly poor and maximizing power production is not a major priority of that session
D.
Which of the following is true regarding program design Select one: a. Exercise choice, order, frequency, rest, volume, speed, and periodization are collectively known as the "7 modifiable variables" b. A macrocycle is composed of several microcycles, which are composed of several mesocycles c. The two primary goals are maximizing strength and endurance d. None of these are true e. All of these are true f. The general approach to periodization is to increase volume and decrease intensity throughout the year
D.
Which of the following is true regarding programming for endurance? Select one: a. Muscular endurance is typically 6-10 repetitions b. Exercises for endurance are selected based on movement patterns, not muscles c. Work to rest ratios for long-duration training is typically 1:1 d. High-intensity endurance requires intensities ~≥100% VO2max e. Long duration should be completed before hypertrophy
D.
Which of the following is true? Select one: a. A squat is an example of a lower-body hinging movement b. The SAID principle suggests the adaptations to strength training are general and helpful in many areas c. It is more effective to perform strength training before endurance training, but it increases injury risk d. Isometrics are an effective method for improving strength e. A side bend is an example of a core sagittal flexion movement
D.
Which of the following is true? Select one: a. Inhalation and exhalation are passive during maximal exercise b. A normal hematocrit for a 23 yr old female is ~30-35% c. The amount of fast-twitch fibers is usually the same in every major muscle group d. Both high-intensity intervals and long-duration endurance are limited by maximum ventilation and stroke volume e. The upper body movement patterns are vertical press, horizontal pull,& push-ups
D.
Which of the following is true? Select one: a. Lipolysis starts anaerobically, but finishes aerobically b. Exercise performance is not affected by acidic environments c. None of these statements are true d. ↑ muscle glycogen is a normal adaptation to chronic "bodybuilding/hypertrophy" training e. ↑ blood sugar is a normal adaptation to chronic endurance training
D.
Which of the following is true? Select one: a. Protein metabolism is purely anaerobic and occurs only in the mitochondria b. Carbohydrate metabolism is purely anaerobic and occurs only in the cytoplasm c. Carbohydrate metabolism is purely aerobic and occurs only in the mitochondria d. None of these answers e. Fat metabolism is purely anaerobic and occurs only in the cytoplasm f.Fat metabolism is purely aerobic and occurs only in the cytoplasm
D.
Which of the following is true? Select one: a. The back should stay as vertical as possible when performing a low bar back squat. b. A false grip (aka monkey grip) should be avoided when doing pull-ups and bent rows, but is a great when performing and bench press. c. Using a spotter is recommended when performing a leg press, but is not necessary when doing plyometrics, tricep push downs, or lunges. d. Preacher curls would likely target the brachialis more than the biceps brachii because the biceps brachii can't contract fully when the shoulder joint is flexed. (Hint: the biceps brachii originates on the scapula/shoulder). e. A common method of deception in the field of S&C is to "cherry-pick", which means to jump to a conclusion based on the results of a single study
D.
After identifying the "big goal," what is the next big thing to identify before designing a training program? Select one: a. SAID Principle b. Agility c. Body composition d. Balance e. Defender
E.
Bouncing/swinging when lifting: Select one: a. is beneficial because it causes greater stretch, which improves flexibility b. is not cheating because it maximizes the length-tension relationship c. is dangerous because it harms joints d. is not a good idea because it allows the lifter to use momentum e. None of these answers
E.
In order to identify the defender and thus design a proper training program, which variables from the "sport" perspective should be analyzed? Select one: a.Body composition b. Maximum vertical jump height c.VO2max d.Personal injury history e.Common energy systems f.1RM power clean
E.
Increased muscle size following chronic resistance exercise is generally a result of: Select one: a. Myofiber hyperplasia b. Fiber type shift c. Increasing the length of the muscle d. Myofiber splitting e. Adding sarcomeres in parallel
E.
Maximal strength is determined by which of the following? Select one: a. Joint angles, ATP, contraction velocity, muscle glycogen, and connective tissue b. Stretch shortening cycle, GTO's, mitochondria, and fiber contractility c. Sliding filament theory, reciprocal inhibition, length-tension, and lactate d. Connective tissue, mechanical advantage, pH buffering, and Size principles e. Fiber type, tendon/fascia, mechanical advantage, ATP, and Size principles
E.
Which of the following is true regarding muscle hypertrophy: Select one: a. All of these answers b. It requires gene expression to activate the nucleus, which stimulates protein synthesis and the growth of new myofibers c. Protein synthesis can't occur at the same time as protein breakdown. d. It requires signaling proteins to activate testosterone, which signals protein synthesis e. It requires extremely loud or frequent signals to convince the nucleus to express its genes (DNA) and to synthesize proteins
E.
Which of the following is true regarding periodization, sport-specific training (SST) and GPP: Select one: a. GPP is a fancy way of saying aerobic capacity b. Unless an athlete has a specific injury or limitation, SST should be the majority of training as GPP is not important. c. Your local middle school athlete should spend more time on SST than GPP d. Because of his elite athlete status, Russell Wilson only needs to worry about SST; not needing to do any GPP e. GPP is generally performed in the 1st mesocycle, while SST is done later in the macrocycle
E.
Which of the following is true: Select one: a. Muscle spindles respond to tension by sending signals through alpha motor neurons, causing the muscle to contract b. Agility is a combination of maximal velocity and change of direction speed c. "Dynamic variable resistance" (aka "compensatory acceleration") training is generally effective at improving maximum velocity and involves using heavy elastic bands (or sometimes chains) to alter the amount of resistance that occurs throughout a given exercise d. Partial range of motion training is most beneficial during periods of high intensity and low volume e. The harder and faster a muscle is stretched, the more force it will contract with
E.
Which of the following is true? Select one: a. Bodybuilders typically have better speed than Weightlifters b. Competitive circuit training athletes typically have better hypertrophy than World's Strongest Men/Women c. World's Strongest Men/Women are typically stronger than Powerlifters d. Weightlifters are typically more powerful than Powerlifters e. None of these answers
E.
Which of the following represents the standard within year progression strategy? Select one: a. Conditioning → Strength → Hypertrophy → Speed → Power b. Conditioning → Speed → Strength → Power → Hypertrophy c. Speed → Power → Strength → Hypertrophy → Conditioning d. Hypertrophy → Strength → Power → Speed → Conditioning e. None of the above
E.
A "power snatch" means the barbell starts in a high position (around the mid-thigh region) and the lifter catches the barbell overhead in a ~1/4 squat position. F Select one: True False
False
A false/open/thumb-over grip should never be used when lifting weights. Select one: True False
False
According to Andy's BS Detecting System, information from scientists will always be more accurate and credible than information from coaches. Select one: True False
False
Bouncing at the bottom of a squat would likely shift the burden of force production from the muscle to connective tissue.
False
Each macrocycle typically contains ~2-6 microcycles and each microcycle typically contains ~4-12 mesocycle. Select one: True False
False
Endurance training should be completely eliminated during hypertrophy phases of your macrocycle. Select one: True False
False
Exercises with a large eccentric component should be avoided because they cause too much muscle damage. Select one: True False
False
Lifting at 50% 1RM would improve speed, but not power. Select one: True False
False
Over-Speed (or "assistance") training is better for an athlete who wants to get faster training than "resistance-speed" training. Select one: True False
False
Type I (slow-twitch) fibers are larger in diameter than Type II (fast-twitch) fibers. Select one: True False
False
You should never lift with the same muscle group on back to back days. Select one: True False
False
Fat loss happens most effectively when exercising at moderate/low intensities. Select one: True False
False.
Imagine you were performing the following tests in the preseason for a high school Volleyball team. Which test would be the proper order? Select one: a. Functional Movement Screen, Broad Jump, Maximum Push-ups in 1 Minute, 1.5-mile run b. Broad Jump, 1.5-mile run, Maximum Push-ups in 1 Minute, Functional Movement Screen c. 1.5 mile run, Functional Movement Screen, Broad Jump, Maximum Push-ups in 1 Minute d. Functional Movement Screen, 1.5-mile run, Maximum Push-ups in 1 Minute, Broad Jump e. Broad Jump, Functional Movement Screen, 1.5-mile run, Maximum Push-ups in 1 Minute
Functional Movement Screen, Broad Jump, Maximum Push-ups in 1 Minute, 1.5-mile run
Which of the following is not on the list of the "6 exercise adaptations"? Select one: a. Hypertrophy b. Skill c. Strength d. Conditioning e. Speed f. Power g. All of these are on the list
G.
Coaches should consider factors such as athlete preference, muscle asymmetries, sport specificity, and injury status when choosing each exercise. Select one: True False
True
Exercises don't determine adaptations, but they do determine movement planes, contraction types, and which joints are involved. Select one: True False
True
Injuries from plyometrics are usually a result of improper progression, volume, or technique. Select one: True False
True
Taking a large belly breath before a lift helps keep the spine neutrality by increasing intra-abdominal pressure. This is commonly called the "Valsalva" maneuver. Select one: True False
True
The optimal repetition range is ~1-5 for speed, power, and strength. Select one: True False
True
At the onset of exercise, heart rate increases as a result of the parasympathetic system ↓ its activity on the heart. As exercise intensity increases, any further increase in heart rate is reliant upon the sympathetic system to ↑ activity. Select one: True False
True.
Carbohydrates and fat power exercise, while protein is used as building material. However, carbohydrates are the primary source of energy for protein synthesis. Select one: True False
True.
In general, volume is more important to maintain than intensity during "hypertrophy and/or conditioning" training, while intensity is more important to maintain than volume during "strength, power, or speed" training. Select one: True False
True.
Lifting weights is generally safe and effective for kids. Select one: True False
True.
The pennation angle can change with chronic strength training. Select one: True False
True.
When targeting hypertrophy of a specific muscle, it's important to feel either a strong contraction, good pump, or some soreness in that specific muscle. Select one: True False
True.
Is it possible to gain strength without adding muscle mass? Select one: a. Yes b. No
Yes.
