Ch.17 quiz

The head strength and conditioning coach tells you to teach a new athlete a "core" exercise. Which of the following is a resistance training core exercise? A. Standing barbell curl B. Deadlift C. 300-yard shuttle run D. Abdominal Crunch

B. Deadlift Explanation: "Core" exercises are those that use one or more large muscle group areas (chest, shoulder, back, hip, thigh) and involve two or more primary joints. Core exercises are multi-joint exercises. While exercises that target the abdominals (e.g. crunches, sit-ups, etc.) are often called "core" exercises in reference to their location in the body, they are not considered core exercises as the term applies in the textbook. Exercises like abdominal crunches or the standing biceps curl are referred to as "assistance" exercises that use smaller muscle areas and involve only one primary joint (single-joint exercises). The 300-yard shuttle run is not a resistance training exercise.

Which of the following choices is the most appropriate resistance training goal over the course of one athletic season? A. Increase power and muscular endurance B. Increase strength C. Increase strength and muscular endurance D. Increase strength and power

B. Increase strength Explanation: Effort should be made to concentrate on only one training outcome per season.

When designing a resistance training program for an athlete, what are the two stages of a needs analysis? A. Strength Assessment & Flexibility Assessment B.Sport Evaluation & Athlete Assessment C.Max Upper Body Strength & Max Lower Body Strength D.Nutritional Assessment & Athlete Schedule Availability

B. Sport Evaluation & Athlete Assessment Explanation: The needs analysis is the 1st of 7 steps in resistance program design. When conducting the needs analysis, the athlete's sport must be analyzed for its movement requirements, physiological needs, and injury risk. The needs analysis also must evaluate the athlete by assessing their training status, physical status, and resistance training goal.

Which of the following choices best represents "circuit training?" A. Doing sets of resistance training exercises while performing some form of cardio between sets (running in place, jumping jacks, etc.) B.Performing a series of resistance exercises that stress the same muscle groups with minimal rest between sets (20 - 30 seconds) C. Alternating sets of an upper body and lower body resistance exercises with minimal rest (20 - 30 seconds) D. Performing a variety of resistance training exercises (upper and lower body) in sequence with no rest period between sets

C. Alternating sets of an upper body and lower body resistance exercises with minimal rest (20 - 30 seconds)

It is the middle of football season and your team is 5 - 0. What is the current priority of the team's resistance training? A. Muscle hypertrophy B. Active rest and recovery C. Maintenance of preseason training goal D. Muscular endurance

C. Maintenance of preseason training goal Explanation: During the season the team's focus should be on sport-specific skills practice. Resistance training is dropped to a lower priority and is performed only to maintain the resistance training objectives achieved in the preseason.

One of your athletes is a 14-year-old junior varsity girls basketball player. She began resistance training 4 months ago and has been coming to the weight room regularly. She says that she does resistance training at the weight room on Mondays, Wednesdays, Fridays, and Sundays. What do you think of her current training frequency? A. The frequency is too low B. The frequency is adequate C. The frequency is too high

C. The frequency is too high Explanation: Based on guidelines from the textbook, an athlete with a training age of 2 - 6 months of resistance training experience should be doing resistance training 2 - 3 times per week or less. At 4 times per week, this athlete's training frequency is too high for her training age.

Which of the following resistance exercises is considered a "structural" exercise? A.Bench Press B.Abdominal Crunches C.Lying Leg Curls D.Power Clean

D. Power Clean Explanation: The power clean is the only exercise listed here that is a "core" exercise in which the spine is loaded (indirectly in the case of the power clean). Abdominal crunches, bench press, and lying leg curls do not load the spine. Abdominal crunches and lying leg curls are not "core" exercises so therefore cannot be "structural" exercises.

Which of the following groups of muscles would recover fastest from heavy loading resistance training sessions? A. Lower body, single-joint exercises B. Lower body, multi-joint exercises C. Upper body, multi-joint exercises D. Upper body, single-joint exercises

D. Upper body, single-joint exercises Explanation: Upper body muscles recover faster than lower body muscles. Muscles trained with single-joint exercises recover faster than muscles trained with multi-joint exercises.

Which of the following choices would be used to calculate "load-volume?" A. sets x reps B. weight x distance C. weight x distance x repetitions D. weight x repetitions

D. weight x repetitions Explanation: The load-volume is the amount of weight lifted x the number of repetitions performed. Load volume is not affected by the set / rep schedule. Whether an athlete performs a single set of 5 reps or 5 sets of a single rep, the load volume would remain the same.

Which of the following represents the best sequence of resistance exercises performed in a single training session? A. Back Squat, Snatch, Seated Leg Extension B. Back Squat, Seated Leg Extension, Snatch C. Seated Leg Extension, Back Squat, Snatch D. Seated Leg Extension, Snatch, Back Squat E. Snatch, Back Squat, Seated Leg Extension F. Snatch, Seated Leg Extension, Back Squat

E. Snatch, Back Squat, Seated Leg Extension Explanation: Power exercises are performed first, followed by non-power core exercises, followed by assistance exercises.

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

a. 5 sets of 5 reps Remember: Strength (</E 6 reps) (2-6 sets)

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) raise a.I and III only b.II and IV only c.I,II, and III only d.II,III, and IV only

a. I and III only

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

b. Power clean, back squat, hip sled, leg curl Remember: The most taxing exercise (power) should always be first and decrease in order to less taxing.

The soccer team is transitioning from off- season to pre-season training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular function 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

c. Decrease frequency to allow increased sport skill practice

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

d. 30 seconds