LAB FINAL
When assessing performance capability (e.g., strength, power, speed, agility, etc.), it is advisable to only allow athletes to perform one maximal attempt because fatigue would confound any additional maximal attempts.
False
The low bar position in the back squat exercise applies more torque on which of the following joints as compared to the high bar position?
Hip
Which of the following describes the difference between the upward movement phase of the push press compared to the push jerk?
Hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds the distance overhead.
What is the likely cause of an athlete's hips being too high during the start of a sprint?
The athlete's feet are spaced too closely together.
When performing a parallel squat, which of the following variations in foot position would place more emphasis on the adductor muscle group?
Wider-than-shoulder width
When performing the seated dumbbell shoulder press exercise, the spotter should spot the
Wrists
Which of the following body parts (of the client) should the spotter position his or her hands near to spot the seated dumbbell shoulder press?
Wrists
Your athlete is about to complete a 3 - 5 RM set of Back Squats using 135 lbs. You are much taller than this athlete and can easily curl 135 lbs. Which of the following is the best course of action to take during this set?
Your height advantage and strength should allow you to spot the athlete without the assistance of another spotter.
Identify the agility drill illustrated in the image.
Z-Drill
Putting the arm over your head is what kind of stretching.
static
Which of the following is the correct foot pattern in the step-up exercise?
step up RIGHT foot, step up LEFT foot, step down LEFT foot, step down RIGHT foot
Ideally, how many spotters are necessary for 1-RM testing in the bench press exercise?
1
Which of the following assessments should be completed LAST if each must be completed on the same day?
300-yd shuttle
Which of the following is the recommended minimum area per person for stretching?
49 ft squared
Which of the following exercises is most appropriate for enhancing a football player's ability to hit or tackle an opposing player?
Deadlift
You observe that your athlete' sport requires picking up heavy objects from the ground as well as bending over for extended periods of time. Which of the following is the most appropriate exercise to improve her ability to pick up heavy equipment from the floor?
Deadlift
Which of the following is an example of a closed kinetic chain exercise?
Push-up
Which muscles are being affected in the illustrated stretch?
Quad Hamstrings Iliopsoas
Which of the following muscle groups are concentrically involved during the upward movement phase of the lead leg of the step-up exercise?
Quads
When administering the T-test, which of the following should a strength coach do?
Record the best time of the two trials
Which of the following statements i FALSE in regards to ability drills?
Regardless of the test, ground reaction times should be equal
All of the following are points of contact with the bench or the floor when an athlete is in the five-point body contact position EXCEPT
Right hand
A spotter is recommended for which of the following exercises
Seated shoulder press Forward lunge
Which of the following is a structural exercise?
Shoulder Press
Which of the following pairs of exercises best reflects a balanced approach to training in the same movement plane?
Shoulder Press and bent-over row
An athlete has a 10-RM of 275 lbs. (125 kg) in the bench press and 100 lbs. (45 Kg) in the seated row. Which of the following muscle groups should be strengthened to decrease the risk of injury during throwing movements?
Shoulder extensors, horizontal abductors
Which of the following is a recommendation to give an athlete who is performing sprinting drills?
"Keep your hands from crossing the mid-line"
Which of the following test sequences is the most appropriate?
1-RM bench press, 30-meter sprint, 1.5 mile run
Which of the following is the maximum height that should be used for depth jumps for an athlete who weighs over 220 lbs (100 kg)?
18 inches
Ideally, how many spotters are necessary for 1-RM testing in the back squat exercise?
2
Ideally, how many spotters are necessary for the front squat exercise?
2
Due to time constraints a strength coach has to administer 1.5-mile run test on the same day as the T-Test, 1 RM bench press, 300 yard shuttle, and vertical jump. To optimize testing validity and results when should the 1.5 mile run test be performed?
A hour after the other tests are completed
Dynamic stretching is typically involved in the _____ of the warm-up.
Activation and mobilize
Which of the following is a guideline for proper technique for the first pull of the power clean exercise?
As the bar is raised, keep it as close to the shins as possible.
Identify each type of grip indicated in the image.
B-2 D-4 C-3 A-1
Which of the following is the most appropriate for increasing jump height?
Back Squat
To develop the serratus anterior, which of the following exercises would be most beneficial?
Bench Press
Which of the following exercises of the extremities occur in the sagittal plane?
Biceps curls and Triceps extensions
Which of the following exercises fall within the plyometrics category? (Select all that apply)
Box jumps Weighted sit-ups Jumping Jacks
During the bench press exercise, five-point contact is achieved when ____.
Buttocks are placed evenly on the bench or seat. Head, shoulders and upper back are firmly and evenly placed on the bench or back pad Both feet flat on floor
Which of the following best describes the correct position of the start of the second pull during the snatch exercise?
Center of pressure on the ball of the foot, shoulders positioned over the bar
Which of the following grips is used for the hammer curl exercise?
Closed, neutral
When assessing agility performance, it is advisable to
Collect multiple (2-3) maximal attempts and either use the best attempt or average score from all attempts. Familiarize yourself with testing procedures
Which of the following may be considered the most important task a strength coach should complete to safely spot an athlete during any lift?
Communicate with the athlete about their assistance needs during the lift and any verbal cues or signals that would indicate a greater need.
What bar position is illustrated in this image?
Crossed-arm position
Identify the type of stretching illustrated the image.
Dynamic
Identify type of stretch in this image
Dynamic
An athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed?
Dynamic stretching
Which of the following can be used to determine the demands of the change-of-direction task and must be considered when assessing the athlete's ability to re-accelerate out of the turn?
Exit velocity
Which of the following muscles require strengthening to improve torso stabilization?
External oblique and transverse oblique.
As the athlete accelerates to top sprinting speed, stride length increases but not stride rate.
False
During sprinting acceleration, vertical and horizontal forces provide equal contribution to the braking and propulsive phases.
False
For a 100-m sprinter, the average velocity over the entire sprint provides the most useful information for identifying areas in need of improvement
False
Plyometric exercises that require repeated efforts (e.g., skipping, multiple broad jumps) are always considered to be more complex and inappropriate for novice athletes.
False
Prior to a lower body resistance training session, completing sub max repetitions in the back squat exercise may be performed as a part of the activate and mobilize phase of a warm-up
False
The "high bar position" is depicted in the image:
False
The downward phase of a RDL is completed when the weights touch the floor, whereas the downward phase a stiff-legged deadlift is completed when the barbell is even with the patella tendon
False
During the forward movement of a forward lunge, the front leg is
Flexed
Indicate the exercise(s) that only require one spotter when using heavier loads. (Select all that apply)
Front Lunge Bench Press
Horizontal forces during sprint acceleration are...
Greater during the propulsive phase compared to the braking phase.
Which of the following factors of an agility drill/test would indicate a greater rate of force development when changing direction? (Select all that apply)
Greater exit velocity Greater entry velocity
Which of the following statements are TRUE in regards to sprinting acceleration and top sprinting speed?
Ground contact time is greater during sprinting acceleration compared to top sprinting speed Greater vertical braking forces are seen during top sprinting speed compared to sprinting acceleration.
Indicate the primary muscle(s) that is/are exercised during the Romanian Deadlift exercise. (Select all that apply)
Hamstrings Gluteus Maximus
Which of the following order of exercise will result in the greatest benefit?
Hang clean, front squat, bench press and seated row
Which of the following grips should be used during the deadlift exercise? I. overhand II. closed III. pronated IV. alternated
I, II andIV only
During which of the following exercises should a spotter's hands be placed on the athlete's forearms near the wrists?
Incline dumbbell bench press
Chronic hamstring pain or injury while sprinting at top speed may be the result of...
Insufficient mobility or improper positioning of the hips while sprinting.
When an athlete "jumps" or their trunk is vertical too early, _____.
It i likely that their push-off is too vertical and they need to continue pushing through the ground
The Front squat exercise applies more torque at which of the following joints as compared to the back squat exercise?
Knee
Which of the following best describes the energy requirements during the downward phase of a squat compared to the upward phase?
Less energy is required
What type of drill used to warm-up for a sprinting or plyometric session emphasizes posture and movement technique?
Marching
Indicate the primary muscles that are exercised during the seated shoulder press exercise.
Medial Deltoid Anterior Deltoids Triceps Brachii
The primary purpose of a warm-up is to increase
Muscle Temperature
Ideally, how many spotters are necessary for 1-RM testing in the deadlift exercise?
No spotters are required for 1-RM testing in the deadlift exercise.
What is the ideal spotting technique recommended for the bench press exercise?
One spotter located behind the lifter (near their head) with their hands in an alternated grip position near the center of the barbell.
What's the ideal spotting technique recommended for the back squat and front squat exercises?
One spotter on each side of the barbell with their hands placed near the end of the barbell
The stretch concludes with another coach-assisted passive stretch. which of the following is the best definition of the type of stretching being completed?
PNF stretching
You are stretching the hamstrings of an athlete using the PNF hold-relax the following should occur first?
Passive stretch of the hamstrings
Indicate the primary muscles that are exercised during the dumbbell fly exercise?
Pectoralis major Anterior Deltoids
A coach needs to complete post-testing of 40-m sprint speed. However, it is raining heavily and the track is slick on the date
Postpone testing to when track conditions are more similar to those of pre-testing
Which of the following assessments should be completed FIRST if each must be completed on the same day?
Pro-agility Test
Identify the exercise illustrated in the image.
Push Jerk
When an athlete is performing the upward movement phase of the seated barbell shoulder press exercise, all of the following specify the action of the spotter to assist the athlete to perform the first repetition EXCEPT
Signal the athlete and then lift the bar off the supports.
Which of the following plyometric exercises is considered to be the most intense?
Single-leg ankle hop
During the strength and power phase of an athlete's training program, which of the following exercises should be performed first?
Snatch
Identify the exercise illustrated in the image.
Snatch
Which of the following exercises does not require one or more spotters?
Snatch
Identify the type of stretch illustrated in this image.
Static
Identify the agility drill illustrated in the image.
T- Test
Which of the following agility tests requires the longest time to complete?
T-Test
What is the "Best Practice" for ensuring an athlete's safety while performing Olympic exercises?
Teach athletes how to get away from a bar that is unmanageable(i.e. teach them how to fail a lift).
Which of the following statements is FALSE regarding a sprinting start?
The athlete must heavily rely on vertical forces during the start of the sprint to support body mass and elevate their center of gravity.
When starting a sprint, the athlete should space their feet 1.5-2 foot lengths apart.
True
The hang power clean is similar to the power clean exercise, except that _____.
The bar begins positioned at mid-thigh or slightly below or above the knees.
Which of the following statements best describes the purpose of the general warm-up?
The purpose of the general warm-up is achieved when muscle temperature has been sufficiently elevated.
A greater start to start to a sprint occurs when the athlete exerts a greater combined force from both legs
True
Although two or more spotters can help minimize the risk of injury during very heavy lifting, injuries may still occur if the spotters cannot coordinate their timing or technique.
True
BW squats, lunges in place and hip rotations are examples of dynamic movements that could be performed as part of the activate and mobilize phase of a warm-up.
True
During an agility drill, the athlete entry velocity refers to the athlete's velocity when approaching the plant phase of a change in direction.
True
During sprinting acceleration, horizontal forces are greater during the propulsive phase compared to the braking phase.
True
Forced repetitions occur when the spotter assists the athlete in completing repetitions.
True
Most bounding and running plyometric drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109 yards).
True
Overstriding during the top sprinting speed phase is likely caused by the athlete attempting to increase their speed via larger ground contact times.
True
The change-of-direction deficit describes the difference in the time between a straight-line sprint and a change-of-direction test of equal length.
True
The greatest benefit from static stretching can be achieved when it is performed within 10 minutes of ceasing exercise, practice or competition.
True
The illustration depicts a dynamic stretch that primarily affects the gluteus maximus and hamstrings
True
The same major muscle groups are involved in Goodmornings, Stiff-legged Deadlifts and RDL
True
The theoretical benefit of assisted sprinting and agility training is expose the athlete's neuromuscular system to movement at greater velocity which may increase stride rate.
True
To be considered a Snatch, the athlete must catch the barbell over their head while in a squat position (i.e., thighs at or below parallel).
True
When an athlete is performing an "over the face" dumbbell exercise (e.g. dumbbell bench press), spotting the upper arms or elbows are discouraged because the spotter will not be in a position to stop the dumbbells from striking the athlete's chest or face if they lose control.
True
Which of the following is a field and court drill for a novice athlete who needs to work on eccentric strength?
deceleration drills
During sprinting acceleration _____.
vertical braking forces are greater than vertical propulsive forces.
