NSCA : Essentials of Strength Training and Conditioning class, Exam 2
The rotator cuff muscles act as stabilizers to the shoulder joint. During the maturation-remodeling phase of rotator cuff (supraspinatus muscle) tendinitis rehab of a basketball player, what exercise repetition range is most appropriate for improving the muscular endurance of the rotator cuff muscles? -3-5 -5-8 -8-12 -12-20
12-20
What is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)?
18 inches
A female athlete's body fat percentage was measured before the competitive season. If she was classified as "leaner than average," what was her measurement?
19-20%
What is the recommended coach-to-participant ratio during peak weight room usage time in a collegiate setting?
1:20
which of the following work-to-rest ratios is the most appropriate to assign to a plyometric training workout? -1:5 -1:4 -1:3 -1:2
1:5
What is the recommended minimum distance between the floor and bottom of mirrors on the walls?
20 inches
what is the minimum recommended space between the ends of racks to provide room for spotters?
3 feet
Anaerobic capacity is quantified as the max power output achieved during activity lasting.. -less than 10 sec -30-90 sec -2-3 min -longer than 5 min
30 to 90 seconds
What is the minimum recommended distance between the ends of racked bars in a strength and conditioning facility?
36 inches (91 cm)
Which of the following tests is NOT used to measure max muscular power? -Margaria-Kalamen test -vertical jump -40yd sprint -1RM power clean
40 yrd sprint
Flexibility of which of theses muscle groups or body areas is assessed during the sit/reach test? 1-hamstrings 2- erector spinae 3-lumbar spine 4-hip flexors A- 1,3 B-2,4 C- 1,2,3 D, 2,3,4
A-1,3
All of the following are recommended ways the strength and conditioning professional can safely monitor athletes in a training facility EXCEPT.. -being qualified and vigilant -knowing the health status of the athletes who are present -monitoring and reinforcing the rules and regulations of the facility -asking more experienced athletes to help supervise newer athletes
asking more experienced athletes to help supervise newer athletes
What is defined as knowing that an inherent risk exists with participation in an activity, but choosing to participate anyway?
assumption of risk
The responsibility for the day-to-day physical health of an athlete falls to which of the following members of the sports medicine team? -strength and conditioning professional -athletic trainer -exercise physiologist -physiotherapist
athletic trainer
Which of the following is an example of a low-speed muscular strength test? -power clean 1RM -bench press 1RM -vertical jump -Wingate anaerobic test
bench press 1RM
Which of the following best describes the primary aim of a long-term athletic development program? a. Develop a program that is specifically tailored for children who are engaged in elite athletic competition b. Pattern elite youth strength and conditioning programs after well-established college and professional programs c. Develop programs that maintain motor skill competence within the demands of any sporting or recreational activity d. Focus programming on cardiovascular fitness and avoid resistance training until after puberty
c. Develop programs that maintain motor skill competence within the demands of any sporting or recreational activity
all of the following are phases of the stretch-shortening cycle except? -concentric -stabilization -eccentric -amortization
stabilization
What is an instruction the coach give to an athlete when assessing the athlete's reactive strength index?
"Place your hands on your hips while on top of the drop box."
Specialized training for a single sport should not exceed
8 months per year
Which of the following NFL combine tests measures lateral speed? -Margaria-Kalamen Test -Broad jump -Wonderlic Test -None of the above
-None of the above
Phases of the Stretch-Shortening Cycle
1. Eccentric (muscle spindles stimulated) 2. Amortization (A-motor neurons signal to agonist muscle group) 3. Concentric (A-motor neurons stimulate agonists, elastic energy released)
What is the recommended volume per session for plyometric exercise for an intermediate athlete?
100 - 120 contacts
What is the recommended minimum amount of floor space for an athlete within a strength and conditioning facility?
100 square feet (9.3 m2)
Mirrors in a strength and conditioning facility should be positioned at what minimum distance from any equipment?
6 inches (15 cm)
What is the optimal temperature and humidity setting, respectively, for a strength and conditioning facility?
72 to 78 °F (22-25 °C); <60%
Which of the following exercises is contraindicated in unstable shoulders? -Behind-the-neck lat pull-downs -Internal and external rotation -Lateral dumbbell raises (thumbs up position) -Limited depth bench press
Behind-the-neck lat pull-downs
which of the following should be assessed before beginning a lower body plyometric training program? 1.balance 2.strength 3.training history 4.lean body mass A.1,3 B.2,4 C.1,2,3 D.1,2,3,4
C.1,2,3
All of the following individuals can provide medical supervision during a college soccer match EXCEPT the.. -athletic trainer -team physician -CSCS -Sports certified PT
CSCS
Sarcopenia is associated with all of the following changes due to advancing age EXCEPT.. -decreased axial skeletal height -denervation of muscle fibers -diminished ability to produce force rapidly -reduced tendon compliance
Decreased axial skeletal height
The bench press, vertical jump, and 10m sprint are the MOST valid tests for which of the following American football positions? QB DB WR D Lineman
Defensive lineman
According to the literature, well-supervised physical training does not impair secondary sex characteristics, delay the age at menarche but may restrict eventual growth height. T or F
FALSE
when measuring max strength of a soccer player, which could potentially affect the test-retest reliability of the results? 1. Using multiple testers 2. Retesting at a different time of day 3. An athlete's inexperience with the tested exercise 4. Using an established testing protocol
I, II, and III only Using multiple testers, retesting at a different time of day, athlete's inexperience with exercise
After suffering a broken wrist, what is the sequence of phases of healing that an athlete must go through before returning to play?
Inflammatory response, fibroblastic repair, maturation-remodeling
which of the following is not a phase of the stretch-shortening cycle? -amortization -concentric -eccentric -isometric
Isometric
Deconditioned female college athletes who participate in sports such as basketball and soccer appear o be at increased risk for developing injuries to the..
Knee
Following a rapid stretch, elastic energy is stored and can be subsequently released if followed by a rapid concentric muscle action. The primary "workhorse" that contributes to this energy transfer is the series elastic component. This phenomenon, in part, best explains which model of plyometric exercise? -Power and performance -Mechanical -Mitochondria reflex -Neurophysiological
Mechanical
Based on the literature, what bests describes the relative strength between men and women.
Muscle quality is not sex specific
The condition characterized by a bone mineral density more than 2.5 SD below the young adult mean is called:
Osteoporosis
The NFL combine is unable to determine (statistically speaking) draft order, 3 year salary and minutes played per active season. This example demonstrates that the NFL combine lacks what type of validity?
Predictive
According to Kuzmits and Adams (2008), sprint times are strongly correlated to the success of.. -Quarterbacks -Wide receivers -Running backs -All of the above
Runningbacks
Which of the following is an example of a closed kinetic chain exercise? -Squat -lateral raise -bench press -shoulder press
Squat
What four muscles make up the "rotator cuff"?
Supraspinatus, infraspinatus, teres minor and subscapularis
Which of the following sequences will produce the most reliable results? -1RM power clean, T-test, 1.5 mile run, 1RM bench press -T-test, 1RM power clean, 1RM bench press, 1.5 mile run -1.5 mile run, 1 RM bench press, T-test, 1RM power clean -1RM bench press, 1RM power clean, T-test, 1.5 mile run
T-test, 1RM power clean, 1RM bench press, 1.5 mile run
The glenoid labrum helps deepen the shoulder socket which improves shoulder stability. T or F
TRUE
According to Kuzmits and Adams (2008), higher quarterback ratings are associated with slower times in the 40-yard sprint.
True
Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill? -Use only one leg. -Rest after each bound. -Pause between jumps over the barrier. -Change the barrier from a hurdle to a cone
Use only one leg.
All of the following procedures should be followed when testing cardiovascular fitness in the heat EXCEPT: -Ensure medical coverage is readily available -Use salt tablets to prevent hyponatremia -Athletes should wear light-colored, loose-fitting and breathable attire -Drink fluids ad libitum during the test
Use salt tablets to prevent hyponatremia
Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? -power training -balance and flexibility training -valsalva maneuver -stair climbing
Valsalva maneuver
An athlete is having measurements taken to assess her body composition. The coach uses a DEXA scan and a new method he is being asked to test. The purpose of using these two measures is to establish what type of validity of the new test? -concurrent -predictive -construct -discriminant
concurrent
Which of the following types of injury is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle? -tendinitis -sprain -contusion -subluxation
contusion
Which of the following is a reason for the trial of the T-test to be disqualified? -touching the base of cone D -shuffling from cone C to D -crossing the feet from cone B to C -running forward from cone A to B
crossing the feet from cone B to C
All of the following are benefits of resistance training in youth EXCEPT.. -decreased insulin sensitivity -decreased body fat -increased cardiac function -increased motor skills
decreased insulin sensitivity
Which of the following types of plyometric drills is generally considered to be the most intense? -jumps in place -bounds -depth jumps -box jumps
depth jumps
Growth cartilage in children is located at all of the following except the.. Diaphysis Epiphyseal plate Joint surface Apophyseal insertion
diaphysis
Which of the following is not a component of an emergency plan? -emergency medicine -emergency communication -emergency equipment -emergency personnel
emergency medicine
Which of the following types of body proportions is characterized by a rounder body with broader hips? -mesomorph -endomorph -polymorph -ectomorph
endomorph
The female athlete triad is the interrelationship between what three factors?
energy availability, menstrual function, bone mineral density
Which of the following phases of healing is characterized by random deposits of Type III collagen fibers along the injured structure? -fibroblastic repair -inflammatory response -maturation-remodeling -phagocytosis-macrophage
fibroblastic repair
The strength and conditioning professionals knowledge and skill development includes competencies in all of the following except.. -exercise and sport science -administration and management -finance and appraisal -teaching and coaching
finance and appraisal
which of the following is not typically the result of overuse? -stress fracture -grade 3 joint sprain -tendinitis -microtraumatic injury
grade 3 joint sprain
What is the best recommendation for combining plyometric training with resistance training in a single workout session?
high-intensity lower body resistance training with low-intensity upper body plyometrics
An 8-yr-old boy dramatically increased his upper body strength after following a 6 month resistance training program. What is most likely responsible for this gain?
improved neuromuscular functioning
Which of the following documents should be maintained for as long as possible to help protect a strength and conditioning facility from lawsuits? -injury report forms -personnel credentials -manufacturer's warranties -assumption-of-risk forms
injury report forms
What is defined as a legal responsibility, duty, or obligation?
liability
A power skip is considered a ___________ intensity plyometric.
low
which type of activity is inappropriate during the inflammatory response phase of a medial collateral ligament sprain? -lower extremity plyometrics -submax isometric quadriceps strengthening -hip join stretching -upper extremity ergometry
lower extremity plyometrics
Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump? -greater stored elastic energy -lower potentiation -more rapid eccentric element -reduced range of motion
lower potentiation
when compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are 3 scores that are much higher than the rest. Which of the following measures of central tendency is most appropriate for this group? -mean -median -mode -variance
median
Proper documentation is essential to the strength and conditioning facility. Which is not part of the records that should be kept on file in the strength and conditioning facility? -manufacturer's user manual -participant training logs -written emergency plan -medical health history
medical health history
Which of the following should be evaluated first when one is designing a training program for a 68 yr competitive female tennis player? cardiovascular fitness Lower body strength Balance and agility Medical history
medical history
Which intensity levels best describes a "depth push-up"?
medium
which of teh following structures detects rapid movement and initiates the stretch reflex? -golgi tendon organ -muscle spindle -extrafusal muscle fiber -Pacinian corpuscle
muscle spindle
Which of the following is the primary mechanism leading to strength gains in preadolescents? -hypertrophy -hyperplasia -circulating hormones (testosterone and growth hormone) -neural factors (motor unit activation and synchronization
neural factors (motor unit activation and synchronization
Which of the following is not a key consideration when determining the space requirements of a college strength and conditioning facility? -accessibility for the athletes -amount and type of equipmnt -number of athletes using facility -number of athletic teams desiring to use the facility
number of athletic teams desiring to use facility
Which of the following is a treatment goal for rehabilitation during the maturation-remodeling phase of an injury? -optimization of tissue function -prevention of new tissue disruption -avoidance of joint deterioration -immediate loading of the neuromusculoskeletal system
optimization of tissue function
An operational plan should be created in what phase?
predesign phase
what is the order of the 4 phases involved in designing a new strength and conditioning facility?
predesign, design, construction, preoperation
a treatment goal for rehabilitation during the inflammatory response phase of an injury?
prevention of new tissue disruption
Which is not one of the phases of healing following an injury? -inflammatory response -reconditioning hypertrophy -maturation-remodeling -fibroblastic repair
reconditioning hypertrophy
which of the following individuals is responsible for allowing at athlete to begin formal involvement in a strength and conditioning program? -athletic director -athlete's parent/guardian -team-s certified athletic trainer -strength and conditioning professional
team's certified athletic trainer
Which of the following is a primary component of the series elastic component? -tendon -muscle fiber -actin -ligament
tendon
All of the following procedures should be followed when testing an athletes cardiovascular fitness in the heat except.. Performing test in an indoor facility Using salt tablets to retain water Scheduling test in the AM Drinking fluids during the test
using salt tablets to retain water
A college basketball coach would like to know which one of her players has the most muscular power. Which of the following is the most valid test for measuring muscular power? Vertical jump 1RM bench press 5RM squat 100 m sprint
vertical jump
What is a combination of tests that would be most relevant for an American football wide receiver?
vertical jump and 30- to 100-yard (27-91 m) sprint