Chapter 17 Program Design, Ch 16: Exercise technique for alternative modes and nontraditional implement training, Ch.15 quiz, Ch.14 quiz

What are some methods that can be used to increase the intensity of body weight exercises?

Number of repetitions, and changing the movement pattern (suspension/elevation)

What kind of exercises offer the ideal combination of specificity and instability, when one is focusing on strength and power development?

free weight ground based

Ultimately, the soft tissues of the core act to?

generate forces and resist motion

ground-based free weight exercises vs instability device-based exercises

ground based involve a degree of instability that allows for simultaneous development of all links of the kinetic chain, offering a much better training stimulus for the development of core stability

What are some common lower body unilateral movements?

lunges, step-ups, and single-leg squat

What is one issue related to bodyweight resistance training?

resistance load is limited to the individuals body weight

Anatomical core

the axial skeleton and all the soft tissues with proximal attachments that originate on the axial skeleton

Constant external load

the external load remains constant throughout the ROM, better representing real life activities and allows for a more realistic skeletal muscle coordination and movement pattern.

Why integrate lower body unilateral movements?

to reduce bilateral asymmetries

Who should use unilateral training exercises?

untrained, weaker and injured individuals to develop strength

Bilateral deficit

when there are asymmetries in force production between unilateral and bilateral movements

Bilateral facilitation

when there is an increase in voluntary activation of the agonist muscle group

General guidelines for breathing patterns during nontraditional exercises

With structural exercises that load the axial skeleton, breath holding may be warranted. When one is lifting loads greater than 80% of max or to failure, the valsalva maneuver may be unavoidable.

Generally, the application of chains to traditional resistance training methods allows for?

a linear increase in the applied resistance

4. 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

If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen? a. A bilateral facilitation will occur b A bilateral deficit will be developed c. A reduction in bilateral asymmetries will occur d. Only unilateral strength will increase

a. A bilateral facilitation will occur

For the greatest benefit to the athlete, when should stretching be performed? A. Following practice or competition / As a separate session B. Before practice or competition / As a separate session C. Before practice or competition / Following practice or competition D. Middle of practice or competition / Following practice or competition

A. Following practice or competition / As a separate session Explanation: Following practice or competition, stretching should be performed within 5 - 10 minutes of after activity because increased body temperature increases the elastic properties of collagen within muscles and tendons. When conducted as a separate session, stretching should be performed after an adequate warm-up.

When reviewing the resistance training program for one of your athletes, one of the exercises instructs the athlete to use a supinated grip. Which of the following choices best describes a supinated grip? A.Palms facing upward when grasping the bar B.Palms facing downward when grasping the bar C.Thumb wrapped around the bar and positioned under the index and middle fingers D.Thumb not wrapped around the bar when grasping

A.Palms facing upward when grasping the bar

One of your athletes is about to perform the flat bench press exercise. As a spotter for this athlete, your grip should be... A.Pronated grip positioned narrower than the athlete's hand positions on the bar B.Alternated grip positioned narrower than the athlete's hand positions on the bar C.Pronated grip positioned wider than the athlete's hand positions on the bar D.Alternated grip positioned wider than the athlete's hand positions on the bar E.Supinated grip positioned narrower than the athlete's hand positions on the bar F.Supinated grip positioned wider than the athlete's hand positions on the bar

B. Alternated grip positioned narrower than the athlete's hand positions on the bar Explanation: An alternated grip (one hand supinated, one hand pronated) helps to ensure that the bar does not roll out of the spotters hands. Since the flat bench press exercise does not use a curved trajectory (e.g. lying triceps extension), the use of an alternated grip through the exercise (liftoff and spotting) is appropriate. Curved trajectory exercises might use an alternated grip for liftoff and return to the rack / floor, but a supinated grip while spotting the exercise.

Which type of joint has the greatest range of motion? A. Hinge Joint B. Ball-and-socket Joint C. Ellipsoidal Joint

B. Ball-and-socket Joint Explanation: The ball-and-socket joint moves in all anatomical planes. Ellipsoidal joints move primarily in sagittal and frontal planes. Hinge joints move primarily in the sagittal plane (middle plane that divides the body into left and right).

You are observing an athlete perform power cleans on a lifting platform. As the athlete performs the "second pull" phase of the lift, they are unable to bring the bar up to their target height for the "catch" phase. What should the athlete do in this situation? A.Call for a spotter B.Drop the bar or push it forward / away from their body C.Lower their body to a full squat position in order to "catch" the bar D.Move underneath the bar so that it lands behind them

B. Drop the bar or push it forward / away from their body Explanation: Power exercises are never spotted so athletes are taught to move away from the bar during a failed attempt. Since the power clean is performed in front of the body, the athlete would simply drop the bar or push the bar away slightly to get away from it in the case of a failed attempt. As per the Essentials of Strength Training and Conditioning textbook, the "catch" phase of the power clean is performed from a quarter-squat position. Dropping down to a full-squat position is not recommended.

What type of stretching is most similar to a specific warmup? A.Ballistic B.Dynamic C.Active D.Passive

B. Dynamic Explanation: Dynamic stretching is functionally-based that uses sport-specific movements. Dynamic stretching is also referred to as "mobility drills."

You are spotting an athlete who is performing the incline dumbbell press. Where should you provide assistance to the athlete during this exercise? A.At the upper arm B.Near the wrists C.At the elbows

B. Near the wrists Explanation: For dumbbell exercises, you should spot athletes as close to the dumbbells as possible. Sometimes you can even spot the dumbbell itself during the movement. Using the upper arms and / or elbows as a spot location runs the risk of the athlete's elbows collapsing inwards during the exercise

Which of the following choices is the most appropriate time period for holding a static stretch? A. 5 - 10 seconds B. 10 - 20 seconds C. 15 - 30 seconds D. Static stretches should not be held

C. 15 - 30 seconds Explanation: 15 - 30 seconds is recommended, but evidence also supports the use of 30 seconds.

Which of the following sports likely requires more stretching? A.Marathon Running B.Cycling C.American Football D.Riflery

C. American Football Explanation: Due to football's use of a high-intensity stretch-shortening cycle, it is likely to require a greater amount of stretching than the other sports listed

One of your athletes pulls his arm across his torso (see above image) and tells you that he's doing this because he wants to stretch out his chest muscles. You mention to him that the major muscles involved in the particular stretch that he's doing are... A. Biceps Brachii, Latissimus Dorsi, Posterior Deltoids B. Iliopsoas, Rectus Femoris, Gastrocnemius C. Posterior Deltoids, Rhomboids, Middle Trapezius D. Serratus Anterior, Triceps Brachii, Latissimus Dorsi

C. Posterior Deltoids, Rhomboids, Middle Trapezius Explanation: The other answer choices are incorrect. Iliopsoas, Rectus Femoris, and Gastrocnemius are muscles in the legs.

Which of the following stretching techniques does not increase muscle spindle activation? A. Ballistic B. Dynamic C. Static

C.Static Explanation: A static stretch is slow and constant and does not elicit the stretch reflex of the stretched muscle

Which of the following choices is the most appropriate form of stretching to use during a warm-up prior to athletic activities? A.Static Stretching B.Proprioceptive Neuromuscular Facilitation (PNF) C.Ballistic Stretching D.Dynamic Stretching

D. Dynamic Stretching Explanation: Static, PNF, and ballistic stretching have been found to decrease force production, power, running speed, reaction and movement time, and strength endurance when conducted prior to athletic activity.

Select the most appropriate progression of warm-up activities for a female amateur boxer. A. Jogging, Shadowboxing, Jumping Rope B. Jumping Rope, Jogging, Shadowboxing C.Shadowboxing, Jogging, Jumping Rope D. Jogging, Jumping Rope, Shadowboxing E. Shadowboxing, Jumping Rope, Jogging F. Jumping Rope, Shadowboxing, Jogging

D. Jogging, Jumping Rope, Shadowboxing Explanation: The warm-up progresses through two phases: general and specific. Activities become more intense and more sport-specific through the warm-up. Jogging is the lowest intensity and least sport-specific activity listed, so it is performed first. Jumping rope is slightly higher in intensity so it is performed second. Shadowboxing is the activity that most mimics the movement of the sport, so it is performed last.

Which of the following resistance training exercises does not need a spotter for safety purposes? A.Decline Bench Press B.Forward Step Lunge (with barbell) C.Front Squat D.Low Pulley Seated Row (cable machine)

D. Low Pulley Seated Row (cable machine) Explanation: The low pulley seated row is the only exercise listed here that does not have weights being lifted a) over the head, b) with a bar on the back, c) with bar racked anteriorly on shoulders / clavicles, or over the face so therefore does not need a spotter for safety purposes.

One of your athletes is performing the power clean. Which of the following pieces of advice would be the most appropriate to give to this athlete? A.Always use a weight belt when performing this exercise B.Lift the bar in a slow, controlled fashion C.Use a spotter when performing this lift D.Move the bar as fast as you can while staying in control

D. Move the bar as fast as you can while staying in control Explanation: The power clean is a 'power' exercise, which means that the bar should be moved as quickly as possible while maintaining control. Power exercises also do not use spotters. Athletes must be taught how to get away from the bar if it becomes unmanageable during the exercise. A weight belt can be used for this exercise since it stresses the lower back, but it is not mandatory. How to Power Clean Video

An athlete starts off with the barbell in front of their shoulders, dips down slightly and then moves the bar above their head. What is this exercise called? A. Snatch B. Clean and Press C. Power Clean D. Push Press

D. Push Press

Which of the following best describes the lift Where the full movement ends with an athlete ending in a squat with the bar over their head in one full movement. A.Clean and Press B.Power Clean C.Push Press D.Snatch

D.Snatch

PNF stretching allows for relaxation of the stretched muscle by stimulating... A. Muscle Spindles C. Intrafusal Muscle Fibers D. Extrafusal Muscle Fibers E. Golgi Tendon Receptors

E. Golgi Tendon Receptors Explanation: When golgi tendon receptors are stimulated, they cause inhibition of the muscle being stretched, leading to greater relaxation of the muscle.

Which of the following body parts is not one of the 5-points of body contact when performing seated or supine exercises on a bench? A.Buttocks B.Head C.Right Foot D.Left Foot E.Lower Back F.Shoulders / Upper Back

E. Lower Back Explanation: When performing seated / supine resistance exercises on a bench, the athlete should maintain 5-points of body contact with the bench. The body makes contact with the bench at the head, shoulders / upper back, buttocks, and feet. This position promotes stability and spinal support.

What type of training generates a greater activation of the core musculature, ground-based or traditional isolation?

Ground-based

Trained or stronger individuals tend to exhibit a bilateral __________

facilitation

After performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which of the following explains the resulting increase in flexibility? I. autogenic inhibition II. stretch inhibition III. reciprocal inhibition IV. crossed-extensor inhibition 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

1. 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 his 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

Which of the following is a rationale for using variable-resistance training methods? a. to accommodate the changing mechanical advantages associated with constant-loaded exercises b. to minimize force application throughout the full range of motion c. to increase the time spent decelerating during a lifting motion d. to keep the applied resistance constant during changes in joint angle

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

Accommodating resistance

allows for the speed of movement or isokinetic resistance to be controlled throughout a ROM

Variable resistance

attempt to alter the resistance so the muscle maximizes force application throughout the full ROM

The primary movement during the second pull phase of the power clean exercise is a. hip flexion b. hip extension c. knee flexion d. dorsiflexion

b. hip extension

With regard to core training, when is instability exercise best applied? a. with untrained athletes who are relatively weak b. in trained athletes who are rehabilitating from an injury c. with trained athletes who are trying to optimize strength and power d. with untrained athletes who are new to the exercises

b. 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? a. bench press b. incline dumbbell bench press c. upright row d. lying barbell triceps extension

b. incline dumbbell bench press

If during the tire flip the athlete's hips rise faster than the shoulders during the initial pushing potion, what is an effective correction to give the athlete? a. start with a higher hip position b. keep the hips slightly below the shoulders in this position c. lift the tire upward instead of driving it forward d. push with the arms first

b. keep the hips slightly below the shoulders in this position

3. 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? a. back squat, hip sled, leg (knee) curl, power clean b. power clean, back squat, hip sled, leg (knee) curl c. leg (knee) curl, back squat, power clean, hip sled d. hip sled, power clean, leg (knee) curl, back squat

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

Which of the following is the correct foot pattern in the step-up exercise? a. left up, right up, left down, right down b. right up, left up, left down, right down c. left up, left down, right up, right down d. right up, left up, right down, left down

b. right up, left up, left down, right down Remember: Step with right first and then you get down with the last foot that stepped up.

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 a. 20% b. 50% c. 70% d. 90%

c. 70%

Which of the following grips should be used during the deadlift exercise? I. overhand II. closed III. open IV. alternated a. I and III only b. II and IV only c. I, II, and IV only d. I, III, and IV only

c. I, II, and IV only

Stimulation of muscle spindles induces a a. relaxation of GTOs b. relaxation of the stretched muscle c. contraction of the stretched muscle d. contraction of the reciprocal muscle

c. contraction of the stretched muscle

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

Which of the following is a non temperature-related effect of a warm-up? a. enhanced neural function b. disruption of transient connective tissue bonds c. elevation in baseline oxygen consumption d. increase in muscle temperature

c. elevation in baseline oxygen consumption

Which of the following stretching techniques decreases muscle spindle stimulation? a. dynamic b. ballistic c. static d. passive

c. static

With the use of a variable loaded resistance model, the methodology most commonly seen in modern strength and conditioning facilities is the use of?

chains or rubber bands

Resistance training practices include three methods for applying overhead to the body

constant external, accommodating, and variable resistance

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

d. 30 seconds

Which of the following exercises requires a spotter? a. lat pulldown b. wrist curl c. power clean d. step-up

d. step-up

When stimulated during PNF stretching, golgi tendon organs allow the relaxation of the a. stretched muscle by contracting the reciprocal muscle b. reciprocal muscle by contracting the stretched muscle c. reciprocal muscle by its own contraction d. stretching muscle by its own contraction

d. stretching muscle by its own contraction

Untrained, injured, or weaker athletes exhibit a bilateral __________

deficit

Isolation exercises

dynamic or isometric muscle actions designed to isolate specific core musculature without the contribution of the lower and upper extremeties