KIN 265 Strength and Condtioning Final Exam

Which of the following push-up modifications is plyometric in nature?

"clapper" push-ups, clapping in between repetitions as you leave the ground

Due to its highly intense nature, most people should not engage in interval training more than ___ time(s) per week.

1

As a general guideline, you should plan for at least ___ but not more than ___ days of rest and recovery between resistance training days.

1 but not more than 3

Ham's buddy, Rex, has spindly little arms, and wants to do something about it. So, he starts a free weight lifting program to build his biceps brachii muscles. What's his daily training volume for the barbell biceps curl if he performs 3 sets of 8 repetitions with 75 lbs of weight?

1,800 lbs.

Mitch's lat pull-down 1RM is 180 lbs. How much weight should he be able to lift for 10 repetitions at 75% of his 1RM?

135 lbs.

Calvin is a 42-year-old business executive who wants to become more aerobically fit. He tells you that his resting heart rate is 63 bpm and he wants to work at a reasonably moderate 70% intensity level. What's his target heart rate?

144 bpm

Sonja is a 56-year-old mother of three children who wants to start doing some cardio exercise to lose a little weight and increase her energy level. She recently read in a magazine that she should work at about 65% of her heart rate reserve. Her resting heart rate is 71 bpm. What's her age-predicted max heart rate? What's her heart rate reserve?

164;93

Anna wants to start an aerobic training program to improve her overall fitness. However, she hasn't done any physical activity for the past three years, and she's very sedentary in her job. How many days per week should she train during the early part of her program?

2

What is the recommended number of days a week that a beginner should engage in resistance training exercise?

2-3

We've learned that a detraining effect will occur if we don't continue to engage in resistance exercise with a sufficient training stimulus. On average, how long does it take to start to realize the negative effects of detraining?

2-4 weeks

To achieve increased long-term flexibility in a particular joint, one should stretch _____ times per week.

2-5

When incorporating rest periods into a resistance exercise program, you should generally plan for __________ between muscular endurance sets, __________ between muscular hypertrophy sets, and __________ between muscular strength sets.

30 seconds; 30 seconds to 1.5 minutes; 2-5 minutes

You and your training partner decide to conduct an interval training session together. You plan for your work intervals to last 90 seconds in duration. Using a 3:1 planning ratio, your recovery intervals should be ___________ in duration. Given this ratio, this workout would be relatively _______.

30 seconds; hard

From an anatomical perspective, during which of the following age ranges would it be best to start a program designed to increase one's flexibility?

6-8

During your recently completed workout, you bench pressed 100 lbs in 3 sets of 10 reps and you squatted 250 lbs in 2 sets of 10 reps. What's your total training volume for the workout?

8,000 lbs

___________ is the ability to change the position of the body quickly and accurately.

Agility

With respect to the power snatch exercise, which of the following statements is correct?

As you raise the bar during the first phase of the exercise, you should keep the bar as close as possible to your shins.

You've decided to design a program for yourself to increase the flexibility in your hips. As a beginner, you should refrain from incorporating _____________ stretching in at least the early part of your plan.

Ballistic

True or false? If you have full range of motion in your shoulders, then you can reasonably assume that you possess this same level of flexibility in your ankles and hips.

False

A trade-off exists between which of the following two variables of training? In other words, as one variable increases, the other variable decreases, and vice-versa.

Intensity and time

While it's tempting to think that hyperlaxity in a joint is a good thing, in most cases it actually is not beneficial. What's the primary reason why this is so?

It can result in an increased possibility of injury because the joint is less stable

The high jump is a track and field event in which competitors use a running approach to launch themselves over a bar suspended horizontally between two upright supports. As the name suggests, the goal is to achieve the greatest height possible. Based upon your knowledge of the components of fitness, which component from the following list is most instrumental toward achieving success in this event?

POWER

Which of the following sequences is correct with respect to the proper method for ordering resistance exercises?

POWER exercises followed by CORE exercise followed by ASSISTANCE exercises

The "gold standard" for determining somebody's cardiorespiratory fitness is ______________.

VO2

Which of the following tissues adapts in a beneficial way when a sufficient stimulus is regularly applied in a well-designed resistance exercise training program?

all tissues adapt ( fascia, bone, and muscle)

Your lifting buddy asks you to give her a spot on her bench press, since she's lifting heavy, going for a 1RM effort to see if she can beat her personal record. Which of the following grips should you use to provide the safest, most correct spot possible?

alternated, closed

The ____________________ phase is the phase of a plyometric movement during which the performer is momentarily paused in a "stretched" position, ready for explosive takeoff.

amortization

Performing strict form push-ups with one's feet elevated on a 12" bench is _______________________________________.

an example of a progession of the basic push-up

The process whereby, in the absence of oxygen, carbohydrate is converted into a biologically usable form of energy in order to produce movement is called _________________________.

anaerobic glycolysis

When performing standing calf raises, a person's tibialis anterior muscle serves as a (an) _______________ to completing the action.

antagonist

Which of the following muscles does the bench press involve (i.e., develop)?

anterior deltoids, pectoralis major, and triceps brachii

Because you have a firm working knowledge of the principles of exercise, you've designed a program that targets the biceps brachii and triceps brachii muscles in equal measure. To which principle of exercise are you adhering by doing this?

balance

Which of the following pairs of exercises is not balanced?

bench press and dumbbell chest fly

Which of the following statements is INCORRECT with respect to bodyweight exercise resistance training?

bodyweight exercise resistance training is a great way to build muscular strength

According to the "industry standard" presented in the Haff textbook, what grip should you use when performing the hammer curl?

closed, neutral

For whom was the periodization concept originally conceived?

competitive strength and power athletes

Aerobic training frequency is always expressed in ________________________.

days per week

What muscle are you primarily focusing on when you perform a lateral shoulder raise?

deltoids

We use the principles of exercise in order to ___________________________________________.

design safe and effective exercise training programs

Which of the following muscles/muscle groups performs an isometric contraction during the power clean exercise?

erector spinae

You should _________________ when you raise your head and shoulders from the ground while performing an abdominal crunch.

exhale

Shrek and Donkey have accepted the challenge to rescue Princess Fiona from the dragon's lair. Good on ya, lads! However, Donkey fears that Shrek lacks the leg strength to complete the mission, so he offers to help him prepare by coaching him through a lower body resistance exercise program. On the first day of training, before Shrek begins to perform the leg curl exercise, Donkey advises his big pal to __________ during the __________ phase of the movement, when he's in the process of __________.

exhale; concentric; pulling his heels to his rear end

Proprioceptive neuromuscular facilitation stretching may be superior to other stretching methods because it __________________.

facilitates muscular inhibition

True or False. In order to achieve the most stable base of support possible for free weight exercises that involve standing, you should place about 70% of your weight forward, over the balls of your feet.

false

Volume is usually not a consideration for which of the following components of fitness?

flexibility

According to the principle of progression, someone who wants to achieve the long-term benefits associated with a well-designed training program should ___________________________________________.

gradually increase the training stimulus over the time in the program

_____________ is the term used to describe the increase in cross-sectional area (size) that occurs in a muscle fiber as a result of engaging in a well-designed resistance exercise training program.

hyperthrophy

In terms of improved sport performance, which of the following athletes would most benefit from incorporating power exercises in his/her resistance training program?

ice hockey player

If you want to accurately determine your resting heart rate, you should measure it _________________________________.

in the morning, before you sit up in bed

In order for a physical activity to be classified as primary aerobic exercise, it must _________________________________.

incorporate a relatively large quantity of muscle mass

Which of the following choices is not a chronic cardiovascular adaptation that occurs as a result of engaging in an effective aerobic exercise program?

increased resting heart rate

Working at an activity level that is more difficult than normal is the definition of ______________.

intensity

_______________ and _______________ have an inverse relationship

intensity and duration

Stroke volume refers to the amount of blood squeezed out of the heart's ________________ in order to deliver oxygenated blood to active skeletal muscle during aerobic exercise.

left ventricle

The ________________ is the chamber of the heart that pumps oxygenated blood out to your body when it contracts, during systole

left ventricle

The relationship between heart rate and VO2 is _______________.

linear

Let's suppose you're engaged in a tug-o-war with a friend. Which of the following bases of support would be most stable toward reducing the possibility of imbalance?

one foot forward and one foot backward, with your feet about hip width apart

Before engaging in plyometric exercise involving the lower body, you should be able to _________________________________.

perform 5 repetitions of the squat with 60% body weight in less than 5 seconds

When a tendon is placed in a stretched position, it __________________________________.

possesses potential energy

Which of the following choices is not a health-related component of fitness?

power

For which of the following free weight exercises is a spot not advisable?

power snatch

Your friend has been lifting weights for the past five months, but recently admitted to you that he doesn't seem to be getting any stronger. He tells you that he's been lifting on three non-consecutive days each week, but with the same amount of weight, using the same number of sets and repetitions during each session. Which of the following variables of training is he violating?

progession

What is the proper grip configuration to use with the push jerk power exercise?

pronated, closed

Which of the following grips should you use when performing the back squat?

pronated, closed

The leg extension exercise primarily develops the ____________________________.

quadriceps

The _______________ and _______________ are primarily involved in the deadlift.

quadriceps and gluteus maximus

When the deltoid muscle acts concentrically, it ____________________________.

rasies the performer's arm in either the sagittal or frontal plane in motion.

You and a group of friends decide to enter as a team to compete in the Spartan Race, a popular obstacle course competition consisting of some very demanding events. One of the events involves climbing a rope suspended 20' above the ground, and each member of the team must successfully climb to the top one time. You have a bit of a dilemma in that you can barely do a single decent chin-up, and the event is next month. Your dilemma is based primarily on which of the following principles of exercise

realism

In the following word pairs, the first word is a principle of exercise and the second word is a variable of training. In which pairing are the concepts almost identical?

regularity and frequency

Which of the following free weight resistance exercises requires a spotter, and why?

seated barbell shoulder press; over-the -head

You have a friend who wants to join the U.S. Army. He discovered that the Army has a health-related physical fitness test that includes push-ups. He's scheduled to report for basic training in four months, so he decides to start a push-up improvement program. Which principle of exercise would he be violating if he prepares for boot camp by only doing free weight bench press exercise rather than actual push-ups?

specificity

Use of which of the following aerobic exercise machines involves the undesirable prospect of local muscle fatigue in one's legs, thereby reducing the cardiorespiratory training stimulus?

stationary bicycle

According to the neurophysiological model for plyometrics, the ________________________ is the term used to describe the process whereby the performer pre-stretches the involved muscle(s) and tendon(s), momentarily pauses, then forcefully contracts the same muscle(s) and tendon(s).

stretch-shortening cycle

According to Selye's General Adaptation Syndrome concept, the new level of performance capacity that occurs in response to the adaptive response found in the resistance phase is called ____________________.

supercompensation

Let's suppose your favorite aunt is morbidly obese and would like to lose weight. You happen to have graduated from UNCG with an excellent Kinesiology degree, and are now working as a certified personal trainer. Your aunt asks for your help, so you wisely select the semirecumbent bike as the exercise mode. Which of the following is an appropriate exercise program for the first exercise session?

three 5-minute sessions with rest in between at 50% to 60% of HRR

Which of the following muscles plays a fairly significant role in actions occurring at both the shoulder joint and on the back?

trapezius

For which of the following Olympic sports events would possessing a high level of cardiorespiratory endurance be most helpful to success?

triathlon

True or false? Instability devices such as Bosu balls and wobble boards may substantially reduce the likelihood of anterior cruciate ligament (ACL) injuries, especially after rehabilitation of a knee injury.

true.

The upright row primarily works the ______________________________ muscle(s).

upper trapezius and deltiods

Which principle of exercise is focused on periodically incorporating a different form of exercise into a program in order to prevent boredom?

variety

The definition of frequency for a given component of fitness is the number of training days per __________.

week

On which phase of the movement should you exhale during the lat pulldown free weight exercise?

when you pull down the bar to your upper back or chest