PES Quiz Review

Which of the following is the recommended number of exercises for the plyometric-stabilization phase of training?

0-2

Which of the following is the recommended number of plyo strength exercises for a workout?

0-4

What is the corresponding RQ for heart rate training zone 2?

0.90-1.0

What is the frequency of ankle sprains per season in high school sports?

1 in 17 athletes

Plyometric training can occur in which phases of the OPT Model?

1,2,3,4,5,6

Which range of SAQ exercises is recommended for Phase 5 of the OPT model?

1-2 technique drills and 7-10 speed of movement drills

Repeated sprints during Stage 3 training should only last up to how many seconds?

10 seconds

What volume is appropriate for very high intensity plyo training?

100-200

What is the appropriate amount of repetitions for a ball cobra?

12-20

Which acute variables BEST elicit the adaptation of stabilization endurance?

12-20 repetitions, 1-3 sets, 50-70% of one rep max (1RM)

Between which of the following ranges should a 25-year-old athlete exercising in Zone 1 keep her heart rate?

127-146 BPM

Which time frame requires refueling to prevent liver glycogen depletion?

15 hours

At what percentage of dehydration will aerobic exercise performance decrease?

2%

What tempo is used for the strength exercise of Phase 2 supersets?

2/0/2

Which of the following is the regression formula used to estimate HRmax?

208 - (.7 x age)

What is considered typical body composition for a female softball player?

21-25%

By which of the following factors can heart rate change when moving from rest to maximum effort?

3

How many classes of levers are present in the body?

3

For which two phases of thebOPT model may plyometric exercise not be necessary due to specific adaptation goals?

3 and 4

For supercompensation to happen, athletes should progress to a higher carb diet for how many days before competition?

3 days

Which range of SAQ exercises is recommended for Phase 1 of the OPT model?

3-4 technique drills

Which range of SAQ exercises is recommended for Phase 2 of the OPT model?

3-5 linear speed of movement drills

For athletes using caffeine to enhance their performance, what is the recommended dose when ingested about 1 hour before exercise?

3-6mg/kg

What volume is appropriate for high intensity plyo training?

300

What volume is appropriate for moderate intensity plyo training?

350

What is the appropriate timing for an athlete performing the single-leg lift and chop?

4/2/1

What volume is appropriate for low intensity plyo training?

400 foot contacts

The muscle fascia surrounding a joint accounts for what percentage of joint stiffness?

41%

Which represents the correct performance of the subscapular measurement when using skinfold calipers to assess body composition?

45-degree fold, 1-2cm below inferior angle of scapula

To maximize recovery, athletes should consume which ratio of carbs to protein 30-45 minutes after exercise?

4:1

Which of the following is an deal transition from warm up to activity phase?

5-10 minute rest period without cooling the body

Which range of SAQ exercises is recommended for Phase 3 of the OPT model?

5-7 speed of movement drills

During the health history assessment, how much of an injury history is an athlete likely to recall?

50%

Which of the following is a typical resting cardiac output?

6 L/min

How many grams of carbs should athletes consume for optimal performance?

6-10g/kg/day

HR Zone 1

65-75%

What percentage of ACL injuries are non-contact in nature, occurring during rapid deceleration?

70-75%

HR Zone 2

76-85%

HR Zone 3

86-95%

What percentage of People diagnosed with PFP reported continued knee pain up to 18 years from the original presentation of symptoms?

91%

Which of the following is a protective process that could be considered an alarm reaction?

A limited ability to replicate the soreness-inducing exercises that contributed to the soreness

Plyometric training is defined as which of the following?

A quick, powerful movement involving eccentric contraction followed immediately by concentric contraction.

Durning the amortization phase of a plyo exercise, which movement pattern will achieve the most powerful response?

A rapid switch from an eccentric contraction to a concentric contraction

Which bioenergetic pathway is activated at the onset of all activity, regardless of intensity, due to its ability to produce energy very rapidly in comparison to the other systems?

ATP-CP

What is an appropriate stretching exercise that addresses a low back arch in an athlete who is training in Phase 2: Strength Endurance?

Active kneeling hip flexor stretch

Which of the following is the most efficient pathway of ATP production?

Aerobic System

During which time frame of endurance exercise does fat oxidation become stimulated?

After 15-20 minutes

Increased occurrences of acne, body hair growth, and appetite are all side effects of what type of ergogenic aid?

Androgenic-anabolic steroids

Improved intra- and inter-muscular efficiency yields less inhibition from muscles performing which function?

Antagonist Muscle Action

Which substances are thought to reduce the breakdown of muscle tissue by protecting the muscle protein and promoting the building and maintaining of muscle mass?

Anticatabolic substances

A volleyball player who is new to training and wants to improve joint stability would start with which kind of exercises?

Balance-stabilization

Once an individual has mastered the Superman exercise, what is the appropriate progression?

Ball cobra

A bench or stability ball is an example of which integrated training variable?

Base of support

What ergogenic aid increases the body's acid buffering capacity, allowing athletes to work at higher levels for longer?

Beta-alanine

What type of exercise is the seated dumbbell curl?

Bicep-strength

What do connective tissues (i.e. ligaments and tendons) lack that cause them to adapt slower than muscles?

Blood supply

Which exercise is considered a plyometric stabilization exercise?

Box jump with stabilization: transverse plane

What two areas of the human body makeup the central nervous system?

Brain and Spinal cord

To reduce post-exercise soreness, it is best to consume which nutrient?

Branched chain amino acids

2 hours before competition, an athlete asks which ergonomic aid will have an immediate positive effect on her performance. Which would you suggest?

Caffeine

Which substance can effect mental and physiological functions shortly after ingestion?

Caffeine

As a high school strength coach, you are asked which supplements are safe for players to use during the season. Which of then following would you recommend?

Carbohydrate gels and electrolyte drinks

What is the sports performance professional assessing with the 1-mile run?

Cardiorespiratory Endurance

When performing the snatch, which step places the lifter in a squat position with arms extended overhead?

Catch

Which findings resulted from a 12-week study of the use of Olympic weightlifting among children 10 - 12 years of age?

Children saw similar results with Olympic weightlifting compared with traditional resistance and plyometric training.

What resistance training system consists of a series of exercises that an athlete performs one after the other with little to no rest?

Circuit training

What condition might prevent an athlete from using the BodPod to assess body composition?

Claustrophobia

In a repeated sprint workout, rest periods should be characterized by which of the following?

Complete Recovery

Which muscle action is directly associated with accelerating supination?

Concentric

According to then CDC, which type of sports injury is becoming an epidemic?

Concussion

A client shared within you that he is on antidepressant meds and would like to start using an ergogenic supplement. What should you recommend?

Contact his primary care doctor

What is the term used to describe LPHC stability comprised of local or intersegmental stability, global stability, and global mobility?

Core Stability

When performing an exercise in the sagittal plane, around which of the following axes does the movement occur

Coronal

What is the name for the form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficiencies, and postural distortion patterns the athlete may have developed during the season?

Corrective Exercise

What two areas of the human body makeup the peripheral nervous system?

Cranial and Spinal nerves

Which of the following is a risk factor for abnormal tracking of the patella?

Decreased strength in the hip musculature

The posterior oblique subsystem works synergistically with which other system?

Deep Longitudinal

Which assessment is best for testing neuromuscular control and strength of the core?

Double-leg Lowering test

At which part of the stride cycle is the foot first in contact with the ground?

Drive Phase

At which part of the stride cycle is the foot first in contact with the ground?

Drive phase

When is the rate of force development measured?

During an isometric contraction

What does balance-strength training improve that balance-stabilization training does not?

Dynamic control in the mid-range of motion

What must be maintained for the central nervous system to allow maximum recruitment of the prime movers?

Dynamic joint stabilization and postural control

Which substance has been banned by all major sporting associations because it is a form of blood doping that stimulates production of red blood cells in the body?

EPO

A load is first applied during which phase of a plyometric movement?

Eccentric

Which of the following muscle actions develops tension while a muscle is lengthening?

Eccentric

What is the correct order of the three phases of a plyometric exercise?

Eccentric, amortization, concentric

Plyometric training involves which of the following muscle actions during the loading sand unloading phase?

Eccentric, concentric

What is the spring-like behavior of connective tissue that allows it to return to its original form when forces are removed?

Elasticity

At which point are Golgi afferents most mechanically sensitive to tensile loads?

End range of motion

Several studies have concluded that individuals with low back pain suffer from weakness of which of the following extensor muscles?

Erector Spinae

Great care should be taken to avoid which of the following responses to high-intensity resistance training?

Exhaustion

What is the appropriate tempo for core exercises performed in the Power Level of training?

Explosive

Which muscle behavior refers to its ability to be stretched or lengthened?

Extensibility

Which movement of the hip is an important component of a speed program?

Extension

Which of the following muscles is part of the anterior oblique subsystem?

External Obliques

True or False? Anaerobic metabolism produces more ATP than aerobic metabolism

False

Production of hormones and absorption of vitamins are two important roles in which nutrient?

Fat

During the clean and jerk, what is the appropriate stance right before doing the dip?

Feet slightly wider than hips and feet pointed slightly outward

Which movement of the snatch exercise occurs when the knees extend and the barbell is lifted from the floor to knee height?

First Pull

Which of the following best describes corrective exercise used with athletes?

Fixing muscle imbalances at the end of a season

Prior to progressing to plyometric training, an athlete will need to be proficient in which of the following areas?

Flexibility, core strength, and balance

Which of the following activities relies the most on the ATP-CP energy system?

Football

Which plane bisects the body into front and back halves with motion occurring around an anterior-posterior axis?

Frontal Plane

Which of the following utilizes multiplanar, multidimensional movement across the entire contraction-velocity spectrum?

Functional Continuum

What is the ability of the neuromuscular system to contract eccentrically, isometrically, and concentrically in all three planes of motion?

Functional Strength

Individuals with low back pain often have a strength deficit in which of the following muscles?

Gluteus Maximus

Which of the following is a mechanoreceptor?

Golgi Afferents

Which of the following is responsible for inhibitory action to the muscle spindles, which will allow adaptive changes to muscle spindle sensitivity at the new range of motion after holding the stretched position?

Golgi Tendon Organ

What is the appropriate progression when an individual has mastered a kneeling core exercise?

Half kneeling

What is the most common risk factor for a lateral ankle sprain?

Having a previously sprained ankle

What muscles require corrective flexibility when an athlete arches his/her low back during the pushing assessment?

Hip flexors, Erector Spinae

A systolic blood pressure of 140 mm Hg is indicative of what?

Hypertension

An athlete needs to gain 10 pounds to be more competitive next season. What type of resistance training would you have him perform to optimally accomplish that goal?

Hypertrophy

Which class of lever is the most common in the body?

III

Greater disturbance in which of the following functions can result when an athlete competes in a carb depleted state?

Immune function

What is the purpose of blood doping?

Increase VO2Max

For a beginner athlete, which of the following could occur if the individual is asked to perform at a high intensity level after a prolonged recovery period?

Increased risk of injury

Which of the following is true about plyometric training?

Increases rate of force production

Endomysium is a layer of tissue located in which part of the muscle?

Innermost

Flexibility training, core training, and plyometric training are components of what?

Integrated Sports Performance Training

Plane of motion is a component of which of the following?

Integrated Training Variables

What two primary factors are increased for an athlete progressing from Phase 2 to Phase 3 of the OPT model?

Intensity and volume

Which of the following must be achieved first in an individual's core training program?

Intervertebral Stability

What type of relationship exists between sets, repetitions, and intensity?

Inverse

Why is caution advised in regard to assessing heart rate at the carotid artery?

It can reduce blood pressure and heart rate

What is the name for the conscious awareness of joint movement and joint position that results from proprioceptive input sent to the central nervous system?

Kinesthesia

What assessment measures improper movement patterns during jump-landing tasks?

Landing Error Scoring System

Which technique should be applied for improving multi-directional speed?

Lateral A-skips

What change in muscle tissue do muscle spindle fibers monitor?

Length

Which muscular system does an athlete primarily engage during a prone iso-abs exercise?

Local

When the drawing-in maneuver is performed, which of the following has been activated?

Local Stabilization System

Which of the following are the core muscles that attach directly to the vertebrae?

Local core stabilizers

For active girls and women, the Female Athlete Triad is concern. Which of the following factors contributes to a disrupted men's trial cycle and bone loss.

Low energy intake and low calcium intake

Which of the following exercises is adequate for an athlete in the Power Phase of the OPT model?

Lunge jumps

Why are the power snatch and power clean lifts more widely accepted than the Olympic competition snatch and the clean and jerk lifts?

Many athletes lack the necessary flexibility needed for the deep catch position

You recommend that your athlete perform 0-3 plyometric-strength exercises during her workout. What phase of strength training is she currently in?

Maximal Strength

Which of the following is considered a prerequisite for an athlete to safely and correctly perform Olympic lifts?

Maximum ankle dorsiflexion

What characterizes the deep catch position?

Maximum flexion of the ankles, knees, and hips

What do nociceptors sense?

Mechanical Deformation

The weight and movements required of the body refer to which type of specificity?

Mechanical Specificity

What do Paciniform Afferents detect?

Mechanical compression and tensile loading

Which of the following refers to the energy route required for a specific activity?

Metabolic specificity

Which component of a fitness program is possibly the most misunderstood and underrated?

Metabolic training

Which of the following is defined as a fatty acid that has one double bond?

Monounsaturated

Which of the following describes a person's ability to change motor behavior over time throughought a life span?

Motor Development

Which alteration to the force-velocity curve is the goal of a speed training program?

Move up & right

Which of the following muscles is co-contracted when an athlete performs the drawing-in maneuver?

Multifidus

Although excessive intake can damage health, for which of the following is moderate supplementation shown to be safe for all adults?

Multivitamins

Movement System

Muscles that attach the spine and/or pelvis to extremities Lats, Quads, Hams, Deep Longitudinal, Posterior Oblique, Anterior Oblique, Lateral Sub-system

What is being assessed during the pull-up assessment?

Muscular Endurance

What is the term used when calories expended exceed calories ingested?

Negative energy balance

Self-myofascial release focuses on what two systems of the human body?

Neural and Fascial

What is the ability of the central nervous system to allow agonists, antagonists, synergists, stabilizers, and neutralizers to work interdependently?

Neuromuscular Efficiency

Which refers to the speed of contraction and exercise selection?

Neuromuscular Specificity

Which of the following is a requirement for an injured athlete to complete her rehabilitation protocol?

Pain-free movement

Which phase of the OPT model is designed to enhance stabilization strength and endurance while increasing prime mover strength?

Phase 2: Strength Endurance

An athlete with flat feet during the overhead squat is at great risk for which injury?

Plantar Fasciitis

Which of the following is a thick, fibrous band of tissue that runs from the calcaneus and fans out to insert on the metatarsals?

Plantar fascia

A client reports feeling pain in her heel that gets worse when she gets out of bed in the morning. Which condition is most likely affecting this client?

Plantar fasciitis

What is a permanent change in connective tissue length due to elongation?

Plasticity

As strength levels improve from a resistance program, which type of training can improve rate of force production in SAQ?

Plyometric

At what point in his training plan would an athlete spend a period of time performing corrective exercise training?

Post-season

Which of the following is a dynamic, controlling quality and describes the alignment of each segment of the HMS?

Posture

According to the volume continuum, a range of 12-20 total repetitions per exercise is appropriate for which level of training?

Power

An athlete is producing energy primarily through anaerobic pathways during his workout. What type of training is he most likely performing?

Power Lifting

Which of the following is a risk for shoulder pain?

Preventative overhead movements

Which training type can help reduce lactic acid formation?

Prolonged sub-maximal

Which exercise is considered a core-stabilization exercise?

Prone ISO-abs

Which is true about proper lifting posture?

Proper lifting posture must be trained with high repetitions and low load until the neuromuscular system can reproduce proper positions.

Which of the following is recommended programming for the prevention of ACL injuries?

Proprioception-balance and plyometric-agility training

Neuromuscular stretching is also referred to as?

Proprioceptive neuromuscular facilitation

What type of exercise environment is necessary to achieve the desired adaptations from balance training?

Proprioceptively enriched

Which exercise is designed to improve acceleration?

Push-up Sprints

Global Stabilization System Includes

Quadratus Lumborum, Psoas Major, External Oblique, Internal Oblique, Rectus Abdominus, Gluteus Medius, Adductor Complex

Ability of muscles to exert maximal force in a minimal amount of time refers to which of the following?

Rate of force production

Which component of quickness training should be added to speed of movement before beginning game-specific applications?

Reactionary demands

Which of the following describes a ready response to a stimulus?

Reactive Strength

Which of the following is a key component of agility/MDS training?

Recognition and reaction

What can excessive intake of vitamin A lead to?

Reduced bone mineral density and increased fracture risk

The ability to calculate, counsel, or prescribe an individualized nutrition or weight management plan is best referred to which professional?

Registered dietician

Which exercise is considered a plyometric Strength exercise?

Repeat box jumps

Sled pushes and uphill running are all examples of which type of SAQ training?

Resisted speed drills

The Karvonen method uses which of the following variables to calculate HRmax?

Resting heart rate

Which of the following has been found to influence knee valgus during the overhead squat

Restricted Dorsiflexion

Improving speed, change of direction, and reaction time are possible through which type of training?

SAQ

Which of the following is correct regarding SAQ programming?

SAQ drills should be performed before resistance training

What are the appropriate flexibility techniques used in the warm-up of a Phase 1: Stabilization Endurance training program?

SMR and static

What is the functional unit of the muscle formed by repeating sections of actin and myosin?

Sarcomere

Which of the following is a form of internal feedback?

Sensory Information

During which phase of the clean and jerk exercise does the barbell elevate from the knees to an area between the upper thigh and the pubic bone?

Shift

Which of the following represents correct posture when getting set for the snatch?

Shoulders slightly ahead of the vertical plane of the bar

Which of the following is an example of a core-power exercise?

Side oblique throw

If an athlete fails to correctly perform a step-up to balance, which is the best regression option to use?

Single-leg balance reach on foam pad

Reducing non-impact lower limb injury for soccer players would most likely be improved by having an athlete perform which exercise?

Single-leg lateral hop

Once an athlete can easily perform a single-leg throw and catch, which exercise would you use after progressing him to the next phase of OPT?

Single-leg squat

Which SAQ drill is appropriate in early phases of athletic development?

Skipping

Turning SAQ drills into endurance training will result in which type of performance?

Slow continuous

Turning SAQ drills into endurance training will result in which type of performance?

Slow, continuous

Which sport would benefit from 30-yard sprints with a jog recovery as part of a training plan?

Soccer

Stage 4: Sport Specific

Sport specific drills that mimic competition, 3-5 days/week

Which of the following exercises is ideal for preventing further shoulder injury in a tennis player with a history of rotator cuff injury?

Squat to row

An athlete performing a single-leg squat touchdown is most likely training for which of the following?

Stabilization

Which OPT level of training prepares the athlete to engage in more demanding exercise by correcting muscular imbalances?

Stabilization

Which phase of training is also known as anatomical adaptation?

Stabilization

What is the ability of the stabilizing muscles to provide dynamic joint stabilization and postural equilibrium during functional activities?

Stabilization Strength

Which form of training should be used to improve an athlete's metabolic base during the off-season?

Steady state

After an athlete has established appropriate amounts of neuromuscular control of his core, to which level can he can progress?

Strength

Which of the following is a recommended beginning treatment plan for PFP Syndrome?

Strengthening then hips and quads with multi-joint weight bearing exercises.

Which training system is being used when an athlete performs a bench press immediately followed by a medicine ball chest pass?

Super set

Which muscle function assists the prime mover to produce movement?

Synergist

What negative adaptation is created when progressing balance training too quickly?

Synergistic Dominance

What compensation occurs when prime movers are weak?

Synergistic dominance

Which of the following drills improves agility/MDS?

T-drill

What type of connective tissue connects muscle to bone?

Tendon

In regard to progressing an exercise proprioceptively, what is the most important element to consider?

The athlete's ability level

Which of the following best describes the General Adaptation Syndrome?

The body adapts to the stresses placed upon it.

For which time frame might athletes require a higher protein intake due to accelerated hypertrophy rates?

The first 3-6 months of training

What is the appropriate height an athlete should squat to for the overhead squat assessment?

The height of a chair

Through which of the following is kinesthesia largely mediated?

The range of mechanoreceptors

What do Ruffini Afferents detect?

Tissue stress at extreme extension and rotation

Which step in the performance of the clean and jerk requires a powerful extension of the hips, knees, and ankles to forcibly eject the bar off the upper thigh into a rapid ascent?

Top pull

What do the results of the upper extremity strength assessment determine?

Training Intensity

What is the term for the number of training sessions performed over a specified period of time?

Training frequency

Local Stabilization Sysytem includes

Transverse Abdominus, Internal Oblique, Lumbar Multifidus, Pelvis Floor Muscles, Diaphragm

Which of the following muscle weaknesses are a known contributor for low back pain?

Transverse abdominus and multifidus

Performing an exercise with elbow extension requires which muscle to be the agonist?

Triceps

Which of the following muscles is considerd a synergist while performing a bench press?

Triceps

True or False? The ATP-PC system uses stores of phosphocreatine to produce ATP without using oxygen

True

True or False?Light activity is primarily sustained by using aerobic metabolism as an energy source.

True

Following the exercise progression continuum, which is appropriate for the lower body?

Two-leg stable, staggered-stance stable, single-leg stable

What muscle fiber type is resistant to fatigue and best for long-term contractions and postural control?

Type 1

Type I motor units could best be described by which of the following in comparison to type II motor units?

Type 1 motor units are recruited first

Which of the following is appropriate for a sports performance professional to discuss with athletes?

USDA MyPlate

Which integrated training variable has options such as 2-arms, alternate-arms, or one-arm with rotation?

Upper Extremity Symmetry

Which of the following is the best way to measure explosive power of the lower body?

Vertical Jump

Which of the following has been shown to be correlated with playing ability in football?

Vertical jump

What is the fluid-like property found in connective tissue?

Viscoelasticity

Consuming which antioxidant nutrient may help reduce muscle soreness and damage caused by exercise associated oxidative stress?

Vitamin C

What are the waste products of aerobic ATP production?

Water and CO2

What does the all-or-none principle state?

When a muscle contracts, it contracts completely

What is the first place a trainer or coach should go to determine whether or not a supplement is banned by the sport an athlete plays?

World Anti-doping Agency

Exercise at an intensity that results in a respiratory quotient (RQ) of 0.80-0.90 would be in which training zone?

Zone 1

Stage 2: Anaerobic Endurance

Zone 1,2,3, 70-95% race pace, 15-30min steady state + 10-20 min HIIT, 2-3 days/week

Stage 3: Anaerobic Power

Zone 1,2,3, Repeated Sprints, Race Pace 95-100%, 3-4 days/week

Stage 1: Aerobic Endurance

Zones 1,2, 20-60mins, 4-6 days/week

What is the functional unit of the muscle?

sarcomere