CSCS Exam 2!!

What is the recommended size of the landing surface of a plyometric box?

18 by 24 inches

Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 lbs?

18 inches (46 cm)

If an athlete is tested in the bench press and is found to have a 1RM of 220 lbs (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set?

185 lbs (85 kg)

Which of the work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout?

1:5

A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal?

30 seconds

Which of the following volumes has the greatest potential to increase muscular endurance?

5 sets of 15 repetitions

Which of the following volumes has the potential to increase muscular strength the most?

5 sets of 15 repetitions

Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than _____ of what can be achieved in a stable condition.

70%

When focusing on strength and power development, which type of exercise offers the ideal combination of specificity and instability?

free weight ground-based exercises

Which of the following muscles are primarily training during the single-leg Romanian deadlift exercise?

gluteus maximus

When an athlete is performing the upward movement phase of the seated barbell shoulder press exercise, all of the following specify the action of the spotter to assist the athlete to perform the 1st repetition EXCEPT:

grasp the bar with a closed, neutral grip inside the athlete's hands

Which of the following is the best recommendation for combining plyometric training with resitance training in a single workout session?

high intensity lower body resistance training with low-intensity upper body plyometrics

Which of the following describes the difference between the upward movement phase of the push press compared to the push jerk?

hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds the distance overhead

The primary movement during the second pull phase of the power clean is:

hip extension

With regard to core training, when is instability exercise best applied?

in trained athletes who are rehabilitating from an injury

During which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists?

incline dumbbell bench press

Which is false concerning the implementation of nontraditional training methods?

injured athletes should refrain from performing core stability exercise to prevent further injury

The single-leg Romanian deadlift can be performed with the weight held in the hand of the same side of the body as the support leg (_________) or in the hand of the opposite side of the body as the support leg (________).

ipsilateral; contralateral

Which of the following is NOT a phase of the stretch shortening cycle?

isometric

With respect to intensity, what is the correct order for plyometric exercises from least to most intense?

jumps in place, standing jumps, multiple hips and jumps, bounds, box drills, depth jumps

If during the tire flip the athlete's hips rise faster than the shoulders during the initial pushing motion, what is an effective correction to give the athlete?

keep the hips slightly below the shoulders in this position

When an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the _____ when viewed from the side.

knees

Which of the following exercises requires the least amount of recovery time between training sessions?

lateral raise

The basketball coach says his starting center needs to jump higher. In addition to starting a plyometric program, which of the following resistance training exercises are most specific to this goal?

leg (knee) curl and seated calf (heel) raise

Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump?

lower potentiation

What type of drill used to warm up from a plyometric training session emphasizes posture and movement technique?

marching

Which of the following is an advantage of variable-resistance training?

matches the changes in joint leverage

Exercises should be selected to maintain balance of muscular strength across joints and between opposing muscle groups. Which of the following is NOT true concerning muscle balance?

muscle balance means equal strength

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

muscle spindle

Which of the following does NOT occur when a ground-based free weight training exercise is performed on an unstable surface?

need to perform other exercises decreases

When developing a resistance training program, which of the following program design variables should be addressed first?

needs analysis

Which of the following should be used during the deadlift exercise?

overhand, closed, alternated

Which of the following exercises does not require one or more spotters?

power clean

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?

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

The first task in a needs analysis is to determine the unique characteristics of a sport. Which of the following is not an attribute included in the consideration of the evaluation of the sport?

psychological analysis

Which of the following best describes core exercises and assistance exercises, respectively?

recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance

Which of the following is a major muscle involved with the leg extension exercise?

rectus femoris

All of the following influence an athlete's volume-load for a resistance training program EXCEPT:

repetition and set scheme

Which of the following is an antagonistic muscle group in the bench press exercise?

rhomboids

All of the following are points of contact with the bench or the floor when an athlete is in the five-point body contact position EXCEPT:

right hand

Which of the following is NOT part of the starting position for the plyometric single-arm throw drill?

rotate the throwing arm so the forearm is parallel to the floor

Which of the following grip widths can be determined using the fist-to-opposite-shoulder method or the elbow-to-elbow method?

snatch grip

As the bench press exercise is performed, the sticking point occurs at which of the following points within an athlete's ROM?

soon after the transition from the eccentric phase to the concentric phase

The acronym SAID stands for which of the following?

specific adaptation to imposed demands

Which of the following factors is held constant during an accommodating resistance training exercise?

speed of movement

Which of the following requires a spotter?

step up

Which of the following is the correct foot pattern in the step-up exercise?

step up right foot, step up left foot, step down left foot, step down right foot

When should strength and conditioning professionals typically instruct athletes to exhale during exercise?

sticking point

Nontraditional implement training methods are associated with which type of training?

strongman training

Which of the following techniques to flip a heavy-equipment tire commonly uses the narrowest hand position or grip?

sumo

Which of the following is a recommended landing surface for performing plyometrics?

suspended floor

Which of the following is a rationale for using variable-resistance training methods?

to accommodate the changing mechanical advantages associated with constant-loaded exercises

Which of the following is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set?

upright row and shoulder press

Which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill?

use only one leg

If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen?

a bilateral facilitation will occur

Which of the following factors is held constant during a traditional resistance training exercise?

external load

Which of the following percentages of an athlete's 1RM should be assigned for a non-weightlifting multijoint exercise to maximize power output?

0-30%

Which of the following is a guideline for proper technique for the first pull of the power clean exercise?

as the bar is raises, keep it as close to the shins as possible

What is the required position for exercises that are performed standing?

feet positioned slightly wider than hip width with the heels and balls of feet in contact with the floor

Which is an example of a structural exercise?

back squat

Which of the following is the best exercise to train the anatomical core musculature in individuals who want to improve sport performance?

back squat

An athlete performing which of the following workouts has the greatest need for a weight belt?

back squat at 90% 1RM

Which of the following should be assessed before beginning a lower body plyometric training program?

balance, strength, and training history

Weaker individuals often display _________ and may benefit from the use of unilateral training methods.

bilateral deficits

What type of lower body plyometric drill requires a higher horizontal speed than the other types of drills?

bounding

Which of the following grips is used for the hammer curl exercise?

closed, neutral

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

decrease frequency to allow sport skill practice

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

depth jumps

Which of the following is the order of the phase of the stretch-shortening cycle?

eccentric, amortization, concentric

Which of the following is an advantage of machine-based training?

enhanced ability to target specific muscle groups