CSCS FINAL STUDYING

48. Which of the following is a marker of aerobic overtraining? A. decreased total testosterone concentration B. increased muscle glycogen stores C. increased resting catecholamine level

A 131 catecholamines: epinephrine, norepinephrine and dopamine

53. Which of the following accumulates in the working muscle as an athlete exercises at near-maximum intensity? A. hydrogen ions B. creatine phosphate C. lactic acid

A 49/57 Hydrogen ions released in muscle during formation of lactic acid.

A male wrestler is 5'6 and weighs 127 lbs. Using BMI, how would this athlete be classified? A. Underweight. B. Normal. C. Overweight. D. Obese.

B 219 Kilos/meters*2 (LBS/Inches*2) x 703 Normal 18.5 - 24.9 Overweight 25.0 - 29.9 Obesity > 30.0 Extreme Obesity > 40

An athlete with tendon insertions farther from the joint, would have an advantage during which of the following activities? A. Tennis. B. Sprinting. C. Powerlifting. D. Swimming.

C 23 Tendon insertion farther from the joint center results in the ability to lift heavier weights

55. During the downward movement phase of a front squat, all of the following would indicate a need to initiate the upward movement phase EXCEPT? A. The trunk begins to flex forward. B. The trunk begins to round. C. The knees reach a ROM of 90° flexion. D. The heels rise off the ground.

C 352

29. Gas exchange during respiration occurs in which of the following structures? A. veins B. bronchioles C. capillaries

C (alveoli and capillaries)

Heavy resistance exercise has what effect on cardiac output? a. Increases rapidly. b. Decreases. c. No change. d. Decreases rapidly.

C 103 (HR increases but stroke volume decreases)

Primary training adaptations of elite aerobically trained athletes include which of the following? A. increased maximal oxygen uptake. B. decreased blood lactate concentration. C. increased running economy. D. decreased capillary density.

C 124

What food groups comprise the 5 colored bands of MyPyramid? How many servings from each are recommended each day?

Grains-6ozs, Vegs-2.5 cups, Fruits-2 cups, Milk-3 cups, Meats & Beans-5.5 ozs

47. An athlete is trying to determine the correct seat height on a stationary cycle. Which of the following is MOST appropriate with the pedal in the bottom position? A. placing the toes on the pedal with no bend in the knee B. placing the heel on the pedal with a 10° bend in the knee C. placing the heel on the pedal with no bend in the knee

C 576

30. An athlete wants to train the glycolytic and aerobic energy systems. Which of the following rest periods is the MOST appropriate if she performs work intervals of 60 sec in duration? A. 1 min B. 2 min C. 3 min

C 60 5 - 10 s = 1:12 to 1:20 15 - 30 s = 1:5 1-3 min = 1:3 to 1:4 > 3 min = 1:1

When designing strength and conditioning facility, how many square feet should be dedicated to a rack where athletes will be performing squats and standing shoulder presses with a 7 foot Olympic bar? A. 49 square feet. B. 70 square feet. C. 130 square feet. D. 170 square feet.

C 631

What is the numerical relationship between VO2 and Kcals/min?

Calories = VO2 (liters/min) x 5

14. Which of the following has the fastest rate of ATP production? A. Oxidation of Carbohydrates B. Oxidation of Fats C. Oxidation of Proteins D. Slow Glycolysis

D

2. The depletion of which of the following fuel sources may contribute to fatigue in 10 repetitions of the Power Clean exercise with 60% of the 1 RM? A. Fat Stores. B. Liver Glygocen. C. Triglycerides. D. Creatine Phosphate.

D

29. As a response to aerobic exercise, which of the following is decreased? A. Stroke volume. B. Systolic blood pressure. C. Blood flow to muscles. D. Blood flow to organs.

D

60. A softball player was lifting 67% of her back squat 1RM; this load would typically allow her to perform how many repetitions? A. 6. B. 8. C. 10. D. 12.

D

A golfer would like to incorporate PNF stretching into his program to improve his flexibility, and asks you what the most effective PNF stretching technique is? a) Hold-Relax. b) Contract-Relax. c) Hold-Relax with Antagonist Contraction. d) Hold-Relax with Agonist Contraction.

D

An athlete performs a vertical jump height test followed by a 1 RM test of his back squat. What is the primary energy source utilized during these tests? a) Oxygen. b) Glucose. c) Fat. d) ATP.

D

Which of the following is classified as a disaccharide? A. Starch. B. Fiber. C. Glycogen. D. Lactose.

D 184 Disaccharide: sucrose, lactose, and maltose Polysaccharides: starch, fiber and glycogen Monosaccharides: glucose, fructose, and galactose

Which of the following hormones is secreted by the anterior pituitary gland? (what else does pituitary secrete?) A. Testosterone. B. Epinephrine. C. Calcitonin. D. Luteinizing Hormone.

D 67 Epinephrine from Adrenal Medulla Calcitonin from Thyroid gland

After a bout of resistance training, acute hormonal secretions provide all of the following information to the body EXCEPT a. amount of physiological stress. b. metabolic demands of exercise. c. type of physiological stress. d. energy expended.

D 72

Depth Jump Heights

16-42 inches If >200 lbs <18 inches

Mnemonic for LEVERS

F1 = (1st class) fulcrum in the middle L2 = (2nd class) load is in the middle E3 = (3rd class) effort/applied force is in the middle

which energy system is predominantly active at the initiation of all exercise?

Oxidative

Progression of plyos?

1. Jumps in place 2. Standing jumps 3. Multiple hops/jumps 4. Bounds 5. Box drill 6. Depth jumps (jumps in place can be more if they jump high) Single always tougher

When should athletes decrease dietary fat?

1. Need to increase carbs to support training type 2. Need to reduce total caloric intake to lose weight. Because fat is dense in calories and highly palatable. 3. Need to decrease elevated blood cholesterol.

Krebs Cycle

- 40 total; 36/38 2 ATP used in process - Energy in the form of ATP is harvested from the Electron Transport Chain (ETC) through a series of complex reactions and exchanging of electrons. - NADH and FADH2 exchange their hydrogen atoms and in the process allow a Phosphate ion to reattach to ATP

What is the purpose of the Cori Cycle and relationship to energy production

- not an energy generator - NET ATP = -4 purpose = produce glucose for high intensity exercise

What are the differences between cholesterol, triglycerides, and saturated fat?

-Saturated fats contain no double bonds-bad fats. -Cholesterol is a component of the cell membrane and production of bile salts and vitamin D, and cortisol -Triglycerides are the major lipids in foods and is referred to as fat

How do METs equate to calories burned?

1 MET is equal to 1 kcal / kg / hour

DAPRE sets/Reps

1. 10 reps @ 50% 2. 6 reps @ 75% 3. max reps at 100% 4. 0-2 = reduce 5-10lbs, 3-4 = reduce 0-5lbs, 5-6 = keep same, 7-10=add 5-10lbs, 11+= add 10-15lbs

15. An athlete should begin the pro-agility test by sprinting A. 5 yd (4.6 m) to the left. B. 10 yd (9.1 m) forward. C. 5 yd (4.6 m) backward.

A

30. A nutritionist is testing a 19 year old male soccer player using the Jackson Pollock 7 site body composition formula. Which of the following skinfold sites should be used? A. Chest, Abdomen, Triceps, Subscapular, Suprailiac, Midaxilla, Thigh B. Chest, Abdomen, Triceps, Subscapular, Suprailiac, Midaxilla, Calf C. Chest, Abdomen, Biceps, Subscapular, Suprailiac, Midaxilla, Thigh D. Chest, Abdomen, Biceps, Subscapular, Suprailiac, Midaxilla, Calf

A

5. Which of the following cardiovascular adaptations to chronic aerobic exercise contributes the MOST to improved aerobic endurance performance? A. increased maximal cardiac output B. decreased resting blood pressure C. lowered resting heart rate

A

52. Which of the following will be improved the MOST by increasing the strength of the hip flexor muscles? A. maximum speed B. start speed C. deceleration speed

A

72. When performing Incline DB chest Press, the strength and conditioning professional would like to de-emphasize the perctoralis major and have the deltoids perform more of the work, which of the following modifications would BEST achieve that? A. Grasp the dumbbells with a neutral grip, place the elbows parallel to the torso, and have the athlete flex the shoulders in the sagittal plane B. Grasp the dumbbells with a supinated grip, place the elbows perpendicular to the torso, and have the athlete adduct the shoulders in the sagittal plane C. Grasp the dumbbells with a neutral grip, place the elbows perpendicular to the torso and have the athlete adduct the shoulders in the transverse plane. D. Grasp the dumbbells with a supinated grip, place the elbows parallel to the torso, and have the athlete flex the shoulder in the transverse plane.

A

A college long jumper utilizes low-intensity bounding prior to his event. This type of warm-up would be considered? a) Specific. b) General. c) PNF. d) Static.

A

To maintain hydration during competition lasting less than 1 hour, it is recommended that athletes consume 3 to 8 ounces of water or a sports drink about every. a. 15 minutes. b. 30 minutes. c. 60 minutes. d. 2 hour.

A (Normal is 3.7 L/day for males, 2.7 for females. If sweating for multiple hours, need 3-4 extra gallons) 7% loss of weight via water = likely to collapse

49. Training for sport and movement specific strength is given HIGHEST priority during which of the following sport seasons? A. Pre-season B. In-Season C. Post-Season D. Off-Season

A PRESEASON - increase intensity of sport-specific training IN-SEASON - Maintain and possibly improve. Resistance 1-3x/week for 30 min POST-SEASON - Recreational activities. OFF-SEASON - base level of conditioning

47. Which of the following program design variables leads to the HIGHEST serum growth hormone concentrations after an anaerobic training session? A. Performing an exercise at a 10RM intensity with a 1 minute rest between sets. B. Performing an exercise at a 10RM intensity with a 3 minute rest between sets. C. Performing an exercise at a 5RM intensity with a 1 minute rest between sets. D. Performing an exercise at a 5RM intensity with a 3 minute rest between sets.

A (10RM and less rest = higher GH - 3x10 with 1 min rest)

An Olympic middle distance runner has been training in Colorado Springs for the last 6 months. Which of the following represents a long term adjustment to high altitude? (what are other long-term adjustments?) A. Decreased plasma volume. B. Decreased blood viscosity. C. Decreased use of free fatty acids in favor of muscle glycogen. D. Decreased red blood cell production

A 134 -Elevation in submaximal HR -Decreased stroke volume at rest -Lowered max HR -Increased RBCs, viscosity, hematocrit -Decreased plasma volume -Increased mitochondria, capillary density -Reduction in alkaline reserve

24. A female marathoner trains at sea-level. She travels to a race venue held at an altitude of 5280 ft (1625 m). Which of the following BEST describes the immediate physiological effect? A. increased cardiac output B. decreased ventilation rate C. decreased tidal volume

A 134 IMMEDIATE -increased CO -Submax HR increases -Stroke volume the same or lower -Max HR same or slightly lower -Hyperventilation -Body fluids more alkaline

Which of the following are the major electrolytes lost in sweat? A. Sodium, Chloride and Potassium. B. Sodium, Nitrate and Magnesium. C. Potassium and Magnesium. D. Sodium, Nitrate and Calcium.

A 197 HIGH - sodium, chloride and potassium LOW - magnesium and calcium.

14. An athlete is participating in an aerobic endurance event that lasts approximately one hour. Which of the following beverages is MOST appropriate? Temperature Carbohydrate concentration A. 55°F (13°C) 6% B. 65°F (18°C) 10% C. 75°F (25°C) 14%

A 198

8. Which of the following is the MOST appropriate recommendation for fluid intake before a collegiate soccer match? Volume (L) Hours before a match A. 0.5 2 B. 1.0 0.5 C. 1.5 1

A 198-199 1 oz = 30 ml .5 L 1-2 hours before game

The Creatine Kinase reaction provides energy by catalyzing the synthesis of ATP from which of the following? A. Adenosine Diphosphate and Creatine Phosphate. B. Adenosine Diphosphate and Glucose. C. Creatine Phosphate and Glucose. D. Adenosine Monophosphate and Creatine Phosphate.

A 46

Which of the following nutrients can be metabolized without the presence of oxygen? A. Carbohydrates. B. Proteins. C. Fats. D. Lipids.

A 47

A 6'4" male has an average daily intake of 2,900 kilocalories. This has allowed him to maintain a weight of 77 kg. He would like to gain an additional 7 kg of muscle. A general guideline would be for him to consume which of the following each day? A. 500 additional kilocalories and 131 g of protein B. 500 additional kilocalories and 92 g of protein C. 300 additional kilocalories and 124 g of protein D. 300 additional kilocalories and 170 g of protein

A 217 1.5 to 2.0 g per/kilo for weight gain LIMITS TO WEIGHT GAIN/LOSS .5-1kg/week = 500-1000 calories/day PROTEIN 10-15% or .8g/kg but for aerobic athletes can go to 1.4g/kg Heavy resistance can go to 1.8g/kg-2.7g/kg

21. Which of the following describes binge eating that is associated with bulimia nervosa? Recurrent binge episodes/week Length of time A. 1 3 months B. 2 3 months C. 3 3 months

A 222

Those with pica should be tested for which of the following? A. Anemia. B. Hypokalemia. C. Hyponatremia. D. Hyperlipidemia.

A 223 Can be low in iron and zinc too. Hypokalemia - low potassium Hyponatremia - low sodium

Which of the following performance -enhancing substances is most likely to increase lean body mass? a. anabolic steroids. b. arginine. c. ephedrine. d. β-alanine.

A 235 Anabolic steroids - muscle size, body mass, strength Arginine - ? Ephedrine - reduce body fat B-alanine - endurance

Which of the following have affects such as lipolysis and thermogenesis and have been found to increase lean mass and decrease stored fat? a) Beta-Adrenergic Agonists. b) Erythropoietin. c) Human Chorionic Gonadotropin. d) Growth Hormone.

A 236 Beta-Adrenergic Agonists - related to epinephrine. Regulates lipolysis and thermogenesis. -Increase lean mass and decreased stored fat.

When setting up the course for the Yo-Yo Intermittent Recovery Test, how far is the cone placed behind the start line in order for the athletes to jog for recovery? A. 5 m. B. 10 m. C. 15 m . D. 20 m.

A 278 There is a active recovery period (5 and 10 seconds respectively for the endurance and recovery versions of the test) interjected between every 20 meter (out and back) shuttle, during which the subject must walk or jog around the other cone and return to the starting point.

How much work is required to lift a 100 kg barbell 2 m for 5 repetitions? a. 9,800 J. b. 1,000 J. c. 1,000 W. d. 9,800 W.

A 28 (100 kg x 9.8m/s) x (2m x 5 reps) WORK = Force x Distance

Which of the following identifies the correct way to stand during the Balance Error Scoring System? A. Eyes closed, hands on hips. B. Eyes closed, arms folded across chest. C. Eyes open, hands on hips. D. Eyes open, arms folded across chest.

A 284

22. A Division I collegiate defensive tackle (American football) had the following testing results two months before the competitive season: Bodyweight: 319 lb (145 kg) Height: 6 ft, 3 in. (191 cm) Standing long jump: 7 ft, 10 in. (2.4 m) 1RM bench press: 400 lb (181 kg) 40-yard (37-m) sprint: 4.84 sec Which of the following should this athlete focus on during training? A. lower body power b. upper body strength C. sprint speed

A 300 50% = 110" (279 cm)

Which of the following energy systems produces ATP at the quickest rate? a. phosphagen. b. aerobic glycolysis. c. fat oxidation. d. fast glycolysis.

A 32

11. Which of the following muscle actions produces the greatest amount of muscle force? A. eccentric B. isometric C. concentric

A 32-33

17. Which of the following substrates DO NOT require oxygen in order to be metabolized for energy? I. Creatine Phosphate. II. Triglycerides. III. Protein. IV. Blood Glucose. A. I and IV. B. I and II. C. II and III. D. II and IV.

A 33 Creatine phosphate decreases rapidly (50-70%) during first stage of high-intensity exercise (5-30 sec). Complete resynthesis in about 8 min.

During a free weight exercise, muscle force varies with which of the following? I. perpendicular distance from the weight to the body joint. II. joint angle. III. movement acceleration. IV. movement velocity squared. a. I and III only. b. II and IV only. c. I, II, and III only. d. II, III, and IV only.

A 34 F = MA

Proper spotting of the forward lunge has the spotter? a) Stepping forward with the same leg as the lifter's lead leg. b) Stepping forward with the opposite leg as the lifter's lead leg. c) Stepping forward with both legs. d) Not stepping forward with the lifter.

A 385

You are observing an athlete performing power cleans and notice an error during the Catch phase. Which of the following would need correction? a) A flexed torso. b) A tight torso. c) Flat feet. d) Neutral head position.

A 405

Which of the following is a rationale for using variable-resistance training methods? a. to accommodate the changing mechanical advantage 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 413 VRT is what you're seeing when a lifter adds elastic bands or chains to the bar before a lift. This has the effect of increasing the resistance toward the end of the concentric phase of the lift.

An athlete performs 10 repetitions of a standing barbell curl, then immediately switches to dumbbells and performs 10 repetitions of hammer curl exercises. This represents what type of set? a) Compound. b) Super . c) Drop. d) Circuit.

A 451 COMPOUND: sequentially performing 2 different exercises of same muscle group SUPER: sequentially performing 2 exercises that work different muscle group DROP: continually drop weight until you reach failure

20. Which of the following is the MOST appropriate to include in the strength/power phase for a collegiate soccer goalie? A. push press with 85% of 1RM for 3 sets of 3 repetitions B. deadlift with 95% of the 1RM for 5 sets of 2 repetitions C. back squat with 65% of the 1RM for 4 sets of 12 repetitions

A 458

22. A volleyball player needs to increase his multiple-effort event power. Which of the following protocols is MOST appropriate for him to use while performing the power clean exercise? Load (% 1RM) Goal repetitions A. 85 4 B. 90 3 C. 95 2

A 458 80-90% 1-2 reps 75-85% 3-5 reps

Which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training work? a. 1:5. b. 1:4. c. 1:3. d. 1:2.

A 477 1:5 to 1:10

Which of the following phases is (are) commonly used to vary workouts during the preparatory period? I. hypertrophy. II. cardiovascular. III. basic strength. IV. supercompensation. a. I and III only. b. II and IV only. c. I, II, and III only. d. II, III, and IV only.

A 511 Phases of preparatory period: 1. Hypertrophy/endurance 2. Basic strength 3. Strength/power phase

46. Which of the following techniques should be emphasized when starting a sprint from the blocks? A. swing the arms through a large range of motion B. attain an upright position by approximately 10 m C. maximize stride by pushing off with the front leg only

A 527-533 upright by 20m

The phosphagen energy system would primarily supply ATP for which of the following activities? a. 100-m dash. b. 400-m dash. c. 1600 meters. d. Marathon.

A 54/57

An operational plan should be created in which of the following phases? a. predesign phase. b. design phase. c. construction phase. d. preoperation phase.

A 545 Predesign = 25% (6 months) Design = 10% Contruction = 50% Preoperation - 15%

All of the following are physiological roles of growth hormone EXCEPT A. Increase glycogen synthesis. B. Increase protein synthesis. C. Increase lipolysis. D. Increase collagen synthesis.

A 56-57 DECREASES -glucose utilization -glycogen synthesis INCREASES -Amino acid transport across cells -Utilization of fatty acids -Lipolysis -Availability of glucose and amino acids -Collagen synthesis (etc.)

The amount of force produced by a muscle at any given time is directly related to which of the following. A. The number of myosin cross bridge heads that are attached to actin filaments. B. The number of actin cross bridge heads that are attached to myosin filaments. C. The strength of the attachment between the myosin cross bridge heads and the actin filaments. D. The strength of the attachment between the actin cross bridge heads and the myosin filaments.

A 6 - 7

25. An athlete is using interval training to increase the capacity of the oxidative energy system. Which of the following work-to-rest ratios is MOST appropriate? A. 1:3 B. 1:4 C. 1:5

A 60

You decide to use interval training to stress the phosphagen energy system, which of the following would be an appropriate work to rest period ratio? a. 1:15. b. 1:10. c. 1:5. d. 1:3.

A 60

31. Which of the following protocols MOST closely simulates the metabolic demands of a basketball game? Work interval Intensity (%maximal power) A. 10 sec 95% B. 30 sec 75% C. 50 sec 55%

A 60/89

A softball player is rehabilitating her shoulder and utilizing the De Lorme resistance training program. She is ready for her third and final set of the standing dumbbell lateral raise exercise. Which of the following repetition and load schemes should she choose? a) 10 repetitions at 100% of the 10 RM. b) 5 repetitions at 75% of the 10 RM. c) 10 repetitions at 50% of the 10 RM. d) 5 repetitions at 100% of the 10 RM.

A 616 OXFORD: 100% 10 RM 75% 10 RM 50% 10 RM DAPRE 50% 10 RM 75% 6 Reps max reps at 100% 1RM 4th set determined by 3rd

What is released from the sarcoplasmic reticulum into the myofibril, causing tension development in a muscle? a. Calcium ions that bind to troponin. b. Calcium ions that bind to tropomyosin. c. Sodium ions that bind to troponin. d. Sodium ions that bind to tropomyosin.

A 7

What type of resistance training workout promotes the highest growth hormone increases following the exercise session? Rest. Volume. Sets. a. 30 seconds. High. 3. b. 30 seconds . Low. 1. c. 3 minutes. High. 1. d. 3 minutes. Low. 3.

A 75 (high intensity and shorter rest periods with 3 sets) To increase testosterone: Large muscle groups, heavy resistance, mod-high volume, short rest.

41. To allow for cross-bridge interactions during muscular contraction, calcium must bind with which of the following? A. troponin B. tropomyosin C. actin

A 8

22. If calcium is not returned to the sarcoplasmic reticulum, which of the following BEST describes what occurs in the muscle? A. fused tetanus B. flaccid paralysis C. twitch summation

A 9

The longest aerobic endurance training sessions should be performed during which of the following sport seasons? a. postseason. b. preseason. c. in-season. d. off-season.

D 570

What is the Margaria-Kalamen Test?

Athlete sprints 6 meters, then up stairs 3 at a time -Time recorded from 3rd-9th step -Power = weight in N x Height in m / t in seconds Power = (wxh)/t

16. Isokinetic testing has revealed which of the following regarding muscle torque and joint angular velocity? A. During eccentric exercise as joint angular velocity increases, maximal torque capability decreases until about 90°/s. B. During concentric exercise torque capability decreases as angular velocity increases. C. During concentric exercise torque capability increases as angular velocity increases. D. During eccentric exercise as joint angular velocity decreases, maximal torque capability increases until about 90°/s.

B

18. A strength and conditioning professional is testing a female athlete using the Jackson-Pollock 3-site body composition formula. Which of the following skinfold sites should be used? A. abdomen, triceps, and suprailium B. suprailium, triceps, and thigh C. thigh, abdomen, and suprailium

B

24. An Olympic marathoner moves to Colorado Springs (Altitude 6,035 feet) to train at the U. S. Olympic center 1 year prior to her event. Which of the following describes a long term physiological adjustment that her body would undergo? A. Decreased hematocrit. B. Decreased plasma volume. C. Decreased submaximal heart rate. D. Increased stroke volume at rest.

B

58. A high school wrestler is entering the pre-season. Which of the following training goals holds the lowest priority? A. Increasing muscle strength. B. Increasing aerobic endurance. C. Increasing joint flexibility. D. Improving technical skill.

B

A nutritionist is testing a male basketball player using the Jackson Pollack 3 site body composition formula. Which of the following skinfold sites should be used? A. Triceps, suprailiac, thigh. B. Triceps, abdomen, thigh. C. Chest, abdomen, thigh. D. Abdomen, subscapular, calf.

B

Collegiate rugby player is transitioning between phases in his program. Phase A Sets Repetitions %1RM 3-6 10-20 50-75 Phase B Sets Repetitions %1RM 3-5 4-8 80-90 Which of the following BEST describes the change in phases? A. basic strength to strength/power B. hypertrophy to basic strength C. strength/power to peaking

B

Female field hockey player has the following test results: 1RM bench press: 155 lb (70 kg) 1RM back squat: 190 lb (86 kg) Vertical jump: 15 in. (38 cm) 1-minute sit-up test: 65 She is currently performing the following program: Back squat 3x5 @ 95% 5RM Leg (knee) curl 3x6 @10RM Incline bench press 3x5 @ 95% 5RM Upright row 2x8 @ 10RM Abdominal crunch 3x30 Which of the following exercises is the MOST important to introduce into her training program? A. goblet squat B. hang clean C. front plank

B

7. During a practice session a 73 kg high school soccer player was noted to lose 1.5 kg. of body weight. In order to rehydrate before tomorrow morning's training session, this athlete should consume how much fluid? A. 1.5L B. 2.25L C. 3.0L D. 3.75 L

B 198 1.5 L for per kilo 0.7 L for per LB

57. Which of the following muscles acts as an agonist during the second pull of the power clean exercise? A. latissimus dorsi B. trapezius C. tricep brachii

B 20/405

36. Which of the following is an appropriate rest interval for a 10k runner performing 1 km intervals at race pace in 3 minutes and 30 seconds? A. 1 minute 15 seconds. B. 3 minutes 30 seconds. C. 7 minutes. D. 10 minutes 30 seconds.

B 5 - 10 s = 1:12 to 1:20 15 - 30 s = 1:5 1-3 min = 1:3 to 1:4 > 3 min = 1:1

19. Which of the following represents an appropriate pre-competition fluid recommendation for a 61 kg triathlete? A. 6 oz. fluid 4 hours before the competition. B. 9 oz. fluid 2 hours before the competition. C. 16 oz. fluid 1 hour before the competition. D. 16 oz. fluid 2 hours before the competition.

B 2 hours: 0.10 - 0.17 oz (3 - 5 ml) per kg > 4 hours: .17-.24 oz (5-7 ml) per kg

According to MyPlate, a sedentary adult male should consume approximately how many cups from the fruit group per day? A. 1 cup. B. 2 cups. C. 4 cups. D. 6 cups.

B https://www.choosemyplate.gov/fruit

36. A 19 year old college baseball player: Height: 5'10", Weight:190 lbs. 1RM Bench Press: 205 lbs. | 1RM Squat: 285 lbs. Vertical Jump: 24 inches 40 yard Sprint: 4.9 seconds Sit and Reach: 20 inches Which of the following needs improvement? A. Speed and Flexibility B. Upper Body Strength only C. Upper Body Strength and Flexibility D. Flexibility only

B Bench press 50% = 225lbs Squat 50% = 275lbs 40-yard 50% = 5.0sec Vertical jump = 24 inches Sit & reach 50% = 17.5inches

Which of the following dietary supplement is (are) considered a stimulant? I. creatine. II. caffeine. III. HMB. IV. citrus aurantium. a. I and II. b. II and IV. c. III and IV. d. I and III.

B HMB /192 - strength and lean body mass

51. A high school junior 1600-m runner has been aerobically training for 2 years. She improves her performance time throughout the course of her first season on the team. Which of the following is PRIMARILY responsible for her performance increases? A. decrease in lean body mass B. improvement in VO2max C. increase in running economy

B 120/124 Most adaptations in Vo2max can be achieved within 6 - 12 months.

Following detraining, a marathon runner will first notice a decline in maximal? a. Power. b. Oxygen consumption. c. Strength. d. Blood Pressure.

B 131 -Strength and power can increase -BP would rise -Capillary density can decrease

Which of the following adjustments occur during prolonged altitude exposure? a. Decreased cardiac output. b. Increased blood viscosity. c. Decreased red blood cells. d. Hypoventilation.

B 134 -Elevation in submaximal HR -Decreased stroke volume at rest -Lowered max HR -Increased RBCs, viscosity, hematocrit -Decreased plasma volume -Increased mitochondria, capillary density -Reduction in alkaline reserve

Which of the following is a marker of aerobic overtraining? (other markers) I. Increased Percentage Body Fat. II. Decreased Lactate. III. Increased Total Testosterone Concentration. IV. Decreased Muscle Glycogen. A. I, II only. B. II, IV only. C. III, IV only. D. I, II, III only.

B 138 -Decrease % body fat -Decreased max O2 uptake -Decreased muscle glycogen -Increased submaximal HR -Decreased lactate -Increased CK -Decreased total testosterone -Increased stress

During a session of intense aerobic exercise, what percentage of total body energy is required for pulmonary ventilation? A. 5%. B. 10%. C. 20%. D. 30%.

B 17 At rest = 3-5% heavy exercise = 8-15% (higher if have increased airway resistance)

1. A 165-lb (75-kg) athlete has an average daily intake of 450 g of carbohydrate, 75 g of protein, and 100 g of fat. What percent of the total kilocalorie intake is carbohydrate? A. 50% B. 60% C. 70%

B 188 450 x 4 = 1800 75 x 4 = 300 100 x9 = 900 3000 total 1800/3000 = 60%

20. What is the MINIMUM amount of carbohydrates that a 132-lb (60-kg) competitive Olympic triathlete should consume on a daily basis? A. 240 g B. 480 g C. 720 g

B 188 PROTEIN 10-15% or .8g/kg but for aerobic athletes can go to 1.4g/kg CARBS 45-65% Aerobic athletes need 7-10g/kg carbs. FAT 20-35% (<10% from saturated fats)

4. An athlete is training at 85° F (29° C) and 90% humidity. At what percentage of weight loss due to dehydration will core body temperature potentially begin to increase and significantly affect athletic performance? A. 1% B. 2% C. 4%

B 196 2 - 3 %

An athlete training for hypertrophy should consume which of the following after a muscle damaging training session in addition to 40 g of protein? A. 60 g of low glycemic carbohydrates. B. 70 g of high glycemic carbohydrates. C. 20 g of unsaturated fat. D. 5 g of saturated fat.

B 209 30 - 100 g high GI

Which of the following would represent an appropriate daily consumption of carbohydrate and protein for a 5'" 60 kg marathon runner? A. 540 g carbohydrate and 30 g of protein. B. 600 g carbohydrate and 78 g protein. C. 360 g carbohydrate and 66 g of protein. D. 480 g carbohydrate and 42 g of protein.

B 211 PROTEIN 10-15% or .8g/kg but for aerobic athletes can go to 1.4g/kg CARBS 45-65% Aerobic athletes need 7-10g/kg carbs. FAT 20-35% (<10% from saturated fats)

15. Which of the following hormones are secreted by the liver? A. Insulin B. Insulin-Like Growth Factors C. Epinephrine D. Norepinephrine

B 234 Insulin by pancreas

17. What is the recommended length of the sides for the hexagon test? A. 12 in. (30 cm) B. 24 in. (60 cm) C. 36 in. (90 cm)

B 281 Jump over each line always facing forward - 3x and time. Compare clockwise to counter.

It took an American football lineman 14 seconds to complete 10 repetitions of a 102 kg bench press. If the bar had to travel 1.47 meters each repetition, what was the average power output during this set? A. 107.1 W. B. 1,049.58 W. C. 14,694.12 W. D. 20,991.6 W.

B 29 POWER = Work/Time (102x9.8) x (10x1.47) / 14 seconds

A collegiate female tennis player: Height: 5"8", Weight: 126 lbs. 1RM Bench Press: 110 lbs. 1RM Squat: 120 lbs. Vertical Jump: 19 inches T-Test: 10.9 seconds 1.5 Mile Run: 14:20 Sit and Reach: 16.5 inches Which would be MOST beneficial to add to her training program? A. Dumbbell Bench Press and Power Clean B. Back Barbell Squat and Contract Relax PNF Stretching of her Hamstrings C. Back Barbell Squat and a 45 minute interval run with a work rest ratio of 1:1 D. Power Clean and Contract Relax PNF Stretching of her Hamstrings

B 295/306 Back Barbel 50 % = 126LBS Sit and Reach 50 % = 19" 1.5 Mile Run 50% = 14:04

A 6'4‖ 190 lb. Division I basketball player is 21 years old and had the following test . 1RM Bench Press: 230 lbs. 1RM Squat: 280 lbs. 1RM Power Clean: 180 lbs. T-Test: 8.8 seconds. Which of the following needs improvement? A. Agility. B. Power. C. Lower Body Strength. D. Upper Body Strength.

B 297 Bench 50% = 225lbs Squat 50% = 270lbs T-Test 50% = 9.2 seconds Power Clean 50% = 205lbs Power clean of 180 puts him at about 20%

Which type of muscle arrangement is NOT matched with the correct muscle example? a. Rectus femoris: Bipennate. b. Biceps Brachii: Longitudinal. c. Deltoid: Multipennate. d. Gluteus Medius: Radiate.

B 31

43. Which of the following BEST describes the hamstrings during the contract-relax PNF technique? Initial pre-stretch Duration A. active 10 sec B. passive 10 sec C. passive 30 sec

B 323-328 Contract-Relax 1. 10 second passive 2. Active down 3. passive 30 seconds Hold Relax - isometric for 6 seconds

38. Which of the following would represent a technique error during the performance of the snatch that would need correcting? I. Feet are placed shoulder width apart II. Shoulders behind the bar with eyes focused straight ahead III. Squatting down with the hips higher than the shoulders IV. Back flat, chest held up and out A. I and II only B. II and III only C. II, III, and IV only D. I, III, IV only

B 406

Which of the following are benefits of bodyweight training? I. Develops absolute strength. II. Often includes open chain based exercises. III. Is specific to each individuals anthropometrics. IV. Improves body control. A. I and II only. B. III and IV only. C. II, III, IV only. D. I, III, IV only.

B 411

When compared to a barbell squat performance of a squat on a Smith Machine reduces the activity of the back stabilizers by what percentage? A. 10%. B. 30%. C. 60% . D. 90%.

B 412

A male cross country runner is working on improving his upper body muscular endurance, which of the following number of sets of a given exercise would help maximize his goal? a) 1. b) 3. c) 5 . d) 6.

B 463

After an intense exercise session involving resistance training one method lactate can be cleared from the blood involves transport to which of the following? A. Pancreas where it is converted to glucose. B. Liver where it is converted to glucose. C. Pancreas where it is converted to sodium. D. Liver where it is converted to sodium.

B 48 (AKA Cori cycle = gluconeogenesis)

What is the thick structural protein inside the sarcomere? a. Actin. b. Myosin. c. Sarcoplasm. d. Sarcolemma.

B 5

The medium-size training cycle that lasts two to six weeks in duration is referred to as a. I. block of training. II. macrocycle. III. microcycle. IV. mesocycle. a. II and III only. b. I and IV only. c. I, II, and IV only. d. III and IV only.

B 509 Macrocycle = entire training year Mesocycle = weeks to months Microcycle - 1-4 weeks (smallest)

For a high school soccer player, which of the following best describes the relationship between resistance exercise intensity and volume at the end of the preparatory period? a) High intensity, High volume. b) High intensity, Low volume. c) Low intensity, High volume. d) Low intensity, Low volume.

B 510 (look at transition period I guess)

23. The goal of the hypertrophy/endurance phase of the preparatory period is to increase A. muscular strength. B. fat free mass. C movement speed.

B 511 Prep period - low intensity, high volume

Which of the following hormones has the greatest influence on neural changes? a. growth hormone. b. testosterone. c. cortisol. d. IGF.

B 52

48. A sprinter runs with too little height of the swing leg knee. Which of the following recommendations is MOST appropriate? A. use a longer push-off with each stride B. emphasize development of stretch-shortening cycle C. increase stride length to allow for greater ROM

B 529-532 SSC - plyometric movement meant to increase power with elastic counter movement.

50. During a single exercise session, which of the following training variables should be decreased to produce a greater adenosine triphosphate (ATP) production capacity? A. duration B. intensity C. rest

B 53-55

42. During the acceleration phase of sprinting, which of the following techniques is MOST appropriate? A. athlete should be nearly upright by 30m B. recovery of swing leg is low to the ground during initial steps C. athlete steps laterally during initial drive phase

B 530-531 Upright by 20m

In order to achieve high stride frequency and optimal stride length an athlete should do all of the following EXCEPT? a) Maximize the backward velocity of the lower leg and foot at ground contact. b) Maximize the vertical impulse and horizontal braking forces. c) Emphasize brief ground support time. d) Develop eccentric knee flexion strength to improve leg recovery mechanics.

B 531

44. Which of the following backpedaling techniques is the MOST appropriate? A. greater range of motion at the knee joint B. smaller range of motion at the hip joint C. initiate arm movement at the elbows

B 535,545

15. Which of the following increases serum testosterone MOST during resistance training? A. high intensity (10RM) B. short rest periods (30-60 seconds) C. moderate resistance (67%-85% of 1RM)

B 54 INCREASE WITH 1. Large muscle groups 2. Heavy resistance (85-95% 1RM) 3. Mod-High volume, multiple sets 4. Short rest intervals (30-60 sec) 5. Two+ years resistance training

31. Using the Karvonen method, which of the following is the 10 second target heart rate range for a 37 year old male aerobically exercising at an intensity of 65-75% of his functional capacity if his resting heart rate is 58 bpm? A. 20-23 B. 30-33 C. 119-137 D. 177-195

B 564 220-37 = 183 183-58 = 125 125 x .75 = 94 94 + 58 = 152 152/6 = 25...

A male athlete fatigues during the running of a marathon and must pull out of the race. Which is the most probable factor that limited his performance in the race? a. Depleted creatine phosphate. b. Depleted muscle glycogen. c. Depleted fat stores. d. Low pH.

B 57

Which of the following environmental conditions would be appropriate inside the strength and conditioning facility? I. Temperature: 74° F II. Humidity: 68% III. Air Exchange: 8-12 times per hour IV. Sound Level: 80 dB A. I and II only. B. I, III, IV only. C. I and III only. D. I, II, and IV only.

B 627 Humidity < 60% Air circulation 8-12x/hour 75-100 foot candles sound <90 dBs

5. While performing a squat under moderate loads, an athlete loses balance. The spotter is then injured when the weights slide off the end of the bar due to ill-fitting collars. The potential legal ramification of this incident is most likely which of the following? A. negligence on the part of the spotter B. negligence on the part of the strength and conditioning coach C. no one is at fault, it was an accident

B 647

Which of the following represents a physiological action of epinephrine? A. Decreased Blood Sugar. B. Increases Cardiac Output. C. Stimulates Analgesia. D. Increases body fluids.

B 67 -Increase force production via central mechanisms and increased metabolic enzyme activity -Increase muscle contraction rate -Increase blood pressure -Increase energy availability -Increase blood flow -Augment secretion rates of other hormones (testosterone)

All of the following are important signal mechanisms for IGF release EXCEPT? A. Growth Hormone. B. Testosterone. C. Nutritional Status. D. Insulin Levels.

B 80

Appropriate Plyometric Volumes

Beginner: 80-100 contacts Intermediate: 100-120 Advanced: 120-140

15. Which of the following explains the increased protein requirements for athletes? I. Tissue Repair Decreased. II. Protein Oxidation during aerobic exercise. III. The use of branched chain amino acids as auxiliary fuel. IV. The consumption of incomplete proteins. A. I, II, III only. B. I,III only. C. I, III, IV only. D. II, IV only.

C

35. Which of the following occurs in the biceps brachii during the concentric muscle action of a dumbbell curl exercise? A. Each individual sarcomere is stimulated by an alpha motor neuron. B. Chloride ions are released inside the sarcomere. C. The myosin cross bridge heads attach to the actin filaments. D. The H zone increases as the Z lines are pulled away from each other.

C

4. Which of the following instructions are appropriate to give to an athlete who is preparing to perform the T-test? A. Keep your head slightly tilted down and focus your eyes on each cone. B. Keep your head in a neutral position and focus your eyes on each cone. C. Keep your head in a neutral position and focus your eyes straight ahead.

C

A punter is utilizing static stretches to increase his hamstring length, how long should this type of stretching be held at the point of minor discomfort? a) 15 sec. b) 20 sec. c) 30 sec. d) 1 minute.

C

15. Which of the following is an essential amino acid? A. Glutamine. B. Glycine. C. Lysine. D. Tyosine.

C histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine

18. An athlete should employ arousal control techniques in all of the following scenarios EXCEPT? A. In order to reduce arousal when performing a new skill. B. In order to enhance arousal when executing simple skills. C. In order to enhance arousal when performing a complex skill. D. In order to enhance arousal when executing a well learned skill.

C Arousal control -Reduction when performing new skill or one that is complex -Enhancement when executing simple skills or ones well learned

During the performance of high intensity anaerobic exercise accumulation of which of the following in working skeletal muscle leads to decreased performance? A. ATP. B. Creatine Phosphate. C. Hydrogen Ions. D. Calcium Ions.

C Hydrogen ions released during formation of lactic acid.

A 6'4 college quarterback weighs 180 lbs. and desires to gain muscle mass and strength. He has a daily intake of 3200 kilocalories that consists of 26% fat, 14% protein, and 60% carbohydrate. Which of the following guidelines will be MOST important to achieve his goal? A. Decrease fat, increase protein and carbohydrate B. Increase fat, decrease carbohydrate, and increase protein C. Maintain current proportions but increase fat, protein, and carbohydrate consumption D. Increase protein, decrease fat, decrease carbohydrate"

C PROTEIN - 10-15% CARBS - 45-65% FAT - 20-35%

63. A 10 km runner is using interval training to improve his speed. Which of the following describes this type of training? I. Intensity close to VO2max II. Work bout duration 30-90 seconds III. Frequency 1-2 times per week IV. Work:Rest Ratio 1:1 A. I and II only B. I,II,III only C. I, III, IV only D. I, III only

C 3-5 min HIIT = 30-90 s (work:rest 1:5)

An athlete would gain a physiological benefit from carbohydrate consumption during which of the following activities? I. 5k Run. II. Soccer Match. III. Half Marathon. IV. College Wrestling Match. A. I, III. B. I,II,III. C. II, III. D. II, III, IV.

C Carbs are burned as you get to higher intensities?

29. Which of the following is the MOST appropriate to include in the hypertrophy phase for a professional basketball player? A. push jerk with 85% of 1RM for 3 sets of 3 repetitions B. hang clean with 95% of the 1RM for 5 sets of 2 repetitions C. front squat with 65% of the 1RM for 4 sets of 12 repetitions

C hypertrophy - many sets and reps

Which of the following adaptations occur as an outcome of an aerobic endurance program? I. increased oxygen delivery to working tissues. II. higher rate of aerobic energy production. III. greater utilization of fat as a fuel source. IV. increased disturbance of the acid-base balance. a. I and III only. b. II and IV only. c. I, II, and III only. d. II, III, and IV only.

C 126

19. An increase in which of the following is a marker of aerobic overtraining? A. body fat percentage B. muscle glycogen C. creatine kinase concentration

C 130-131 there is a small amount of creatine kinase circulating in the blood, but when muscle damage occurs, the amount of CK in the blood can spike

Which of the following represents a muscle of expiration? a. Scalene. b. External Intercostal. c. Internal Intercostal. d. Anterior Serratus.

C 16

24. An athlete with a high motive to achieve success (MAS) would be inspired by which of the following situations? A. A situation in which it is very easy to achieve success. B. A situation in which it would be very difficult to achieve success. C. A situation in which the probability of success is 50%. D. A situation that leads to a fear that there is a threat to self esteem.

C 166 MAS - athletes intrigued by uncertain situations. MAF (motive to avoid failure) - comfortable with very easy or extremely difficult (not expected to win)

How many grams of carbohydrate should a 17 year old high school basketball player who is 6'1" and weighs 78kg consume 2 hours before a game? A. 39 grams. B. 50 grams. C. 78 grams. D. 156 grams.

C 204 !!!!!!!! > 1 hour: 0.5 g per kg 2 hours: 1 g per kg > 4 hours: 1 - 4 g per kg

An athlete is performing a concentric isokinetic elbow flexion and extension exercise. Which of the following type(s) of levers occur(s) at the elbow during this exercise? I. first class. II. second class. III. third class. a. I only. b. II only. c. I and III only. d. II and III only.

C 21/22

17. Which of the following is the MOST appropriate food to consume to promote glycogen restoration immediately following a 10k training run? A. 1 c (274 ml) of noncarbonated soft drink B. 1 oz (28 g) of honey roasted peanuts C. 1 pint (473 ml) of chocolate milk

C 210-211 As your blood glucose levels begin to run low, your body converts the glycogen back to glucose by a process called glycolysis Consume simple carbohydrates immediately following an intense workout. fruits, milk, chocolate milk, and vegetables. Foods prepared with refined sugars are also sources of simple carbohydrates, such as cakes and candies, however these sources lack nutritional value

6. A 6-ft, 2-in. (188-cm), 220-lb (100-kg) college American football player wants to gain muscle mass. He has a daily intake of 3000 kcal that consists of 18% protein, 55% carbohydrate, and 27% fat. Which of the following is the MOST important to consider? A. decrease carbohydrate and increase protein and fat B. increase protein and carbohydrate and decrease fat C. increase protein, carbohydrate, and fat proportionally

C 217 PROTEIN 10-15% or .8g/kg but for aerobic athletes can go to 1.4g/kg CARBS 45-65% Aerobic athletes need 7-10g/kg carbs. FAT 20-35% (<10% from saturated fats)

A female gymnast notifies the strength and conditioning specialist that she observed one of her teammates eating chalk and hair. This is associated with which of the following disorders? A. Binge Eating Disorder. B. Rumination Disorder. C. Pica. D. Avoidant/Restrictive Food Intact Disorder

C 228 -PICA - obsessed with eating non-food items -Rumination disorder - brings back up and re-chews partially digested food that has already been swallowed -Avoidant/Restrictive Food Intact Disorder - foods is limited based on the food's appearance, smell, taste, texture, or a past negative experience with the food.

During medical screening by a physician all of the following might suggest anabolic steroid use EXCEPT? a) Gynecomastia. b) A new acne problem. c) HDL Cholesterol level >50 mg/dl. d) Soft and small testes.

C 232 Gynecomastia - enlarged breasts in men

A strength and conditioning professional will be administering a 3 mile run to the lacrosse team in 91° heat. Which of the following guidelines should be followed in order to minimize the health risks associated with these conditions? A. Allow the athletes 1 day to acclimatize to the heat. B. Make sure the athletes are well hydrated 8 hours before the test. C. Measure the relative humidity. D. Instruct the athletes to wear tight fitting dark clothing.

C 253 LIMITS 95 degrees = 0% humid 90 degrees = 1-20% 85 = 21-50% 80 = 51-90% 75 = 91-100%

When is the Yo-Yo Intermittent Recovery Test Terminated? A. The first time the start line is not reached. B. After 15 minutes. C. Inability of an athlete to maintain the required pace for two trials. D. After 400 m.

C 278 A warning is given when the subject does not complete a successful out and back shuttle in the allocated time, the subject is removed the next time they do not complete a successful shuttle.

Which of the following is the definition of power? a. mass x acceleration. b. force x distance. c. force x velocity. d. torque x time.

C 28 Force = M x A Work = Force x Distance Impulse = Torque x Time

Which of the following would cause a trial of the Star Excursion Balance Test to be discarded? I. Athlete remains facing in the beginning direction. II. Athlete maintains start and return position for 1 second. III. Athlete rests 30 seconds between reaches. IV. Athlete does not touch the line. A. I, II, IV only B. II, IV only C. III, IV only D. II, III, IV only"

C 285 45 deg angles Compare one leg vs. the other

6. A female collegiate basketball forward in her junior year is administered a battery of tests. The results are shown below: Height: 69 in. (175 cm) Weight: 150 lb (68 kg) Percent body fat: 20% 1RM bench press: 100 lb (45 kg) 1RM squat: 215 lb (98 kg) Vertical jump: 19 in. (48 cm) Which of the following needs improvement? A. body composition B. anaerobic power C. upper body strength

C 295 50% Bench press = 106lbs

5. A college baseball player: Height: 6 ft, 0 in. (182 cm), Weight: 212 lb (96 kg) 1 RM bench press: 275 lb (125 kg) 1 RM squat: 325 lb (147 kg) Vertical jump: 24 in. (61 cm) T-Test: 11.6 sec 40-yard (37-m) sprint: 4.8 sec 1-minute sit-up: 37 Which of the following need improvement? A. agility and muscular strength B. power and local muscular endurance C. agility and local muscular endurance

C 311 !!!!! T-Test for baseball player = 9.2 1 minute sit-up: 35-38 = average

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 412

A professional baseball player would like to train a 6RM load in the bench press with the addition of chains. Presently the athlete's 6 RM is 200 lbs. How much weight should be placed on the barbell if the athlete applies a 24.4 lb. chain? A. 175 lbs. B. 178 lbs. C. 188 lbs. D. 195 lbs.

C 414

Each muscle fiber is surrounded by a connective tissue called? a. Fasiciculi. b. Perimysium. c. Endomysium. d. Epimysium.

C 5

During which stage of the General Adaptation Syndrome (GAS) does the body lose its ability to adapt to the stressor? a) Alarm. b) Resistance. c) Exhaustion. d) Extinction.

C 509

When relating the season terminology to periodization periods, which season corresponds to the preparatory period of training? a. in-season. b. preseason. c. off-season. d. postseason.

C 509 Prep - usually longest and when there is no competitions and limited sport-specific practice. GOAL = establish base level of conditioning

Approximately how many net ATP are produced via the oxidative energy system from the metabolism of one glucose molecule? a. 27. b. 34. c. 38. d. 41.

C 53

When deciding to use heart rate as a method of prescribing exercise intensity, you must keep in mind that age contributes what percentage to the variability of heart rate? a) 25%. b) 50%. c) 75%. d) 100%.

C 563

What would be the primary energy system used for a male athlete running the 400m hurdles in the Olympics? A. Phosphagen. B. Phophagen and Fast Glycolysis. C. Fast Glycolysis. D. Oxidative.

C 57/60

For the second time this week a member of the football team was observed squatting outside the rack. He was reminded of the facility rules and guidelines during the last incident. What is the strength and conditioning director's most appropriate action at this time? a) Permanent dismissal from the facility. b) Dismissal from the facility for one week. c) Dismissal from the facility for one day. d) A verbal warning.

C 650 First offense = Warning Second offense = Dismissal for 1 day Third offense = 1 week Fourth offense = remainder of year Fifth offense = Permanent dismissal

Growth hormone stimulates what organ to secrete Insulin-Like Growth Factors? A. Pituitary gland B. Adrenal gland C. Liver D. Pancreas

C 78

For women still having a menstrual cycle, which of the following hormones is higher than men at rest? A. Cortisol. B. Insulin. C. Growth Hormone. D. Testosterone.

C 79

21. Which of the following is a physiological function of epinephrine in muscle? I. Decrease blood flow II. Decrease blood pressure III. Increase muscle contraction rate IV. Decrease force production A. I, II only B. I, II, IV only C. III only D. IV only

C 84 catecholamines = Epinephrine, norepinephrine, and dopamine

What are the 7 sites for Jackson Pollack skin fold testing?

Chest, Axilla, Tricep, Subscapular, Abdominal, Suprailiac and Thigh

Muscle uptake of creatine can be enhanced by pairing it with which of the following? a) Fats. b) Oils. c) Proteins. d) Carbohydrates.

D

A college soccer player who excludes dairy from her diet will have a hard time meeting her nutritional requirements for which of the following nutrients? I. Protein. II. Vitamin D. III. Magnesium. IV. Potassium. A. I and II only, B. II only, C. I, II, IV only, D. II, and IV only,

D DAIRY calcium, potassium, vitamin D, and protein

Which of the following are indicative of the ideal performance state? I. A broad focus of attention. II. Clear thinking about performance. III. The absence of fear. IV. A sense of personal control. a) I, III, IV only. b) II, III, IV only. c) II, IV only. d) III, IV only.

D 156

Which of the following pathways/systems has the highest capacity for energy production? a. Phosphagen. b. Slow glycolysis. c. Oxidation of carbohydrates. d. Oxidation of fats and proteins.

D 54/55

Which of the following is NOT part of caffeine's role in improving athletic performance? a. increased power production. b. decreased glycogen depletion. c. increased fat oxidation. d. decreased urine production.

D 197-198 (using fat oxidation slows down glycogen depletion and prevents fatigue - this enhances aerobic activity. For anaerobic, it increases power production d/t mobilization of calcium ions from sarcoplasmic reticulum)

Which of the following athletes require the highest amount of protein per kilogram of bodyweight? A. A 20 year old male in a general fitness program. B. A 22 year old female cross country runner. C. A 23 year old college football offensive lineman. D. A 21 year old wrestler on a reduced calorie diet in order to make weight.

D 218 !!!!!!!!

18. Which of the following describes erythropoietin? Secreted by Produces A. Pituitary Gland Red Blood Cells B. PituitaryGland Epinephrine C. Kidneys Epinephrine D. Kidneys Red Blood Cells

D 235

22. The clearance of lactate from the blood can occur via all of the following mechanisms EXCEPT? A. Oxidation within the muscle fiber in which it was produced. B. Transported in the blood to other muscle fibers to be oxidized. C. Transported in the blood to the liver where it is turned to glucose. D. Transported in the blood to the pancreas where it is turned to insulin.

D 26 Lactate clearance 1. Oxidation within muscle fiber 2. Transported by blood to other muscles 3. Transported by blood to liver (turned to glucose - Cori Cycle)

When administering the partial curl up test, the strength and conditioning professional should set the metronome to how many beats per minute? A. 10. B. 20. C. 30. D. 40.

D 274 Set 2 pieces of tape at fingers (4.7 inches for <45yo, 3.1 inches for >45yo) Do as many as possible up to 75.

A female collegiate soccer player: Height: 5'8", Weight: 137 lbs. 1RM Bench Press: 110 lbs . 1RM Squat: 155 lbs. Vertical Jump: 18 inches. T-Test: 10.6 seconds. V02 Max: 33ml/kg/min. Which of the following needs improvement? A. Muscular Power. B. Upper Body Strength. C. Agility. D. Aerobic Capacity.

D 275 VO2 Max 50% = 37.8

A 16 year old female basketball player had a standing long jump of 66 inches? How would this performance be classified in comparison to other girls her age competing in sports? A. Poor. B. Below Average. C. Average. D. Excellent.

D 279 50% = 57" Excellent = 65 inches Poor = <53 inches

How much work is required to lift a 75 kg barbell, 1.75 m for 6 repetitions? A. 82.75 J. B. 787.5 J. C. 4,410 J. D. 7,717.5 J.

D 28 WORK = Force x Distance (75kg x 9.8m/s) x (1.75 x 6)

Which of the following represents the equation for Power? a. Force x Distance. b. Work / Distance. c. Force x Time. d. Work / Time.

D 28 WORK = Force x Distance FORCE = Work/Distance MOMENTUM/IMPULSE = Force x Time POWER = Work/Time

When taking skinfolds of an athlete the midaxilla measurement is represented by which of the following? a) Diagonal fold on the midaxillary line at the level of the nipples. b) Vertical fold on the midaxillary line at the level of the nipples. c) Diagonal fold on the midaxillary line at the level of the xiphoid process. d) Vertical fold on the midaxillary line at the level of the xiphoid process.

D 288 !!!!!

Using the International System of Units and dividing Joules (J) by Seconds (s), will give us what unit of measurement? A. Newtons. B. Meters. C. Force. D. Watts.

D 29 Watts = POWER Newtons = FORCE Meters = DISTANCE Joules = WORK

A 5'10‖ 187 lb. college football defensive back was administered a battery of tests and had the following results. 1RM Bench Press: 265 lbs 1RM Squat: 320 lbs T-Test: 8.6 seconds Standing Long Jump: 65 inches Sit and Reach Test: 21.5 inches 1.5 mile run: 9:59 seconds A. Barbell Bench Press. B. Contract Relax PNF Stretching of his hamstrings. C. Long Slow Distance Training of 5 kilometers. D. Power Clean.

D 296/300 Bench 50% = 280lbs Squat 50% = 365lbs T-Test 50% = 10sec Sit & Reach 50% = 17.5 inches 1.5 mile run 50% = 12:18 Standing Long Jump 50% = 110 inches

46. Which of the following is a technique error during the performance of the barbell upright row? A. Grasp the bar with a closed pronated grip B. Rest the bar on the front of the thighs with the elbows extended C. Pull the bar along the abdomen D. As the bar rises keep the elbows tucked to the sides

D 396

Which of the following is an example of an accommodating load? A. Free Weights. B. Chains. C. Resistance Bands. D. A device that controls the speed of movement throughout a range of motion.

D 413 using special means to accommodate resistance throughout the entire range of motion rather than a specific point.

Which of the following is a technique error during the first pull of the log clean and press? A. Hip and Knee extension. B. Elbow extension. C. Shoulders over the log. D. Hips rise before the shoulders.

D 430

Which of the following energy substrates cannot be depleted during extreme exercise intensities or durations? a. creatine phosphate. b. glycogen. c. water. d. ATP.

D 44

A college football offensive lineman has entered the offseason, and will resume his resistance training program after a period of active rest. What is the recommended frequency of resistance training sessions per week during the offseason? a) 1-2. b) 1-3 . c) 3-4 . d) 4-6.

D 448

A sprinter is spending the next 3 weeks after his competitive season to rest physically and mentally by performing swimming and light resistance training, what period of his training is he likely in? a) Preparatory period. b) First transition period. c) Competition period. d) Second transition period.

D 511 First transition - denote break between high-volume and high-intensity training

What does the term impulse refer to? a. the relationship between power and velocity. b. the relationship between acceleration and velocity. c. the relationship between force and velocity. d. the relationship between force and time.

D 524

A female cross country runner is rehabbing her left knee and is now in the remodeling phase of tissue healing. Which of the following is not a goal or strategy during this stage of her rehabilitation? a) Optimization of her tissue function. b) Sport specific exercise. c) Joint angle specific strengthening. d) Prevent new tissue disruption.

D 535

Which of the following represents a physiological role of Growth Hormone? (what else does it do?) A. Increases glucose utilization. B. Increases glycogen synthesis. C. Decreases retention of sodium. D. Increases retention of potassium.

D 78 Decreases blood sugar utilization Decreases glycogen synthesis Increases amino acid transport into cells and protein synthesis Increases fat breakdown and utilization Increases collagen synthesis and cartilage growth Increases retention of nitrogen, sodium, potassium, and phosphorus Increases kidney flow and filtration Enhances immune function

Catecholamines act as all of the following EXCEPT? A. Central motor stimulators. B. Peripheral vascular dilators. C. Enhanced enzyme systems. D. Vasoconstrictors.

D 84 (epinephrine and norepinephrine) -Increase force production via central mechanisms and increased metabolic enzyme activity -Increase muscle contraction rate -Increase blood pressure -Increase energy availability -Increase blood flow -Augment secretion rates of other hormones (testosterone)

What is metabolic acidosis?

Exercise-induced decrease in pH.

production of lactic acid results from the activation of which energy system?

Fast glycolysis

which enzyme catalyzes the rate limiting step of glycolysis?

PFK - Phosphofructokinase

Optimal nutrition %s/amounts

PROTEIN = 4cal/g 10-15% or .8g/kg but for aerobic athletes can go to 1.4g/kg Heavy resistance can go to 1.8g/kg - 2.7g/kg NEVER above 4g/kg with renal dysfunction FIBER 38g for men and 25g for women CARBS = 4cal/g 45-65% Aerobic athletes need 7-10g/kg carbs. FAT = 9cal/g 20-35% (<10% from saturated fats) 5-10% from omega-6 fatty acids and .6-1.2% from omega-3 fatty acids

How to increase load (amount of weight)

SMALL Upper: 2.5-5lbs Lower: 5-10lbs LARGE Upper: 5-10lbs Lower: 10-15lbs

Muscle types in order of power

Type IIb > Type IIx > Type IIa > Type I

The Fick Equation

VO2 = Q X A-VO2 DIFF Q = CO A-VO2 diff = oxygen extraction

Describe ZAHMI

Z = z-line: termination of sarcomere, actin anchors A = A-band: entire length of myosin filament (actin+myosin overlap) H = h-zone: only myosin present (middle space between i-bands) M = m-line: anchor for myosin I = i-band: are where only actin is present (space where only actin; between z-line & myosin)

EPOC

excess post exercise oxygen consumption (EPOC) At start of exercise, some power supplied anaerobically and need to make up for that after stop of exercise via EPOC.

HGH

protein secreted from anterior pituitary gland. -Maintain blood glucose levels -Increase uptake of glucose and amino acids into muscle cells -Stimulates release of fatty acids from fat cells.

Sliding Filament Theory

myosin (thick) heads pull on actin (thin) filaments at each end of sarcomere and cause muscle shortening.