Methods of Strength and Conditioning Final Review

Which biochemical reaction provides energy for 5-10 seconds of sustained muscular contraction?

PCr + ADP + H+ --> ATP + Cr

When exercise is prolonged or performed in a hot environment an increase in heart rate may be seen with a concomitant decrease in stroke volume. This phenomenon is known as:

Cardiac Drift

Which of the following is not a variable that can be manipulated during interval training?

Frequency of training

Periodization is:

a logical method of varying volume of intensity over time

What are the three stages of linear sprinting?

acceleration, attainment, maintenance

_____________ involves providing an appropriate stimulus for attaining a desired level of physical, physiological, or performance adaptation.

overload

The decrease in tension felt in holding a stretch over time is called what?

stress relaxation

SSC stands for:

stretch-shortening cycle

Typically, an 8- to 14-day ____________ is constructed at the end of the precompetitive sub-phase to stimulate a super compensation of both preparedness and performance.

taper

An estimate of the amount of work accomplished is the:

volume load

A macrocycle generally progresses as:

low/moderate volume to high volume to low volume

True or False? The smallest and most basic training structure is the mesocycle.

False

True or False? The stretch-shortening cycle couples a concentric muscular action followed immediately by an eccentric muscular action.

False

An athlete who performs two sessions a day, five days a week has a training frequency of:

10 sessions a week

Which of the following is a protective legal document commonly used in the health/fitness field?

-agreement to participate -waiver -informed consent

What factors affect training intensity?

-average load used per training session -frequency of training sessions -the rate at which training proceeds

An injury analysis should identify:

-common injuries associated with a given sport -factors that predispose or increase risk for a particular injury -the injury history of the athlete

Sport injuries are often sustained as a result of:

-contact that overloads a particular structure -overload that occurs without contact -gradual overuse of tissue

What is the primary factor affecting aerobic exercise performance?

-maximal oxygen consumption -mechanical efficiency -fractional utilization

How many ATP molecules are generated from 1 molecule of glucose in glycolysis?

2 ATP

The two turns of the Krebs Cycle are derived from:

2 Pyruvates

For every two turns of the Kreb's Cycle, how many ATP molecules are generated from FADH?

4 ATP

The overall intensity of a general warm-up should be about ____ of aerobic capacity.

40% to 60%

The population of people 65 and older in the United States by the year 2060 is projected to be over:

98 million

In a sarcomere, the myosin filaments are equal in length to the:

A band

A needs analysis should identify the demands of the sport itself, not the specific needs of the individual athlete.

False

True or False? Because of the uniqueness of implement training, all types of implements and related training movements will be beneficial in improving athletic performance.

False

True or False? Single-joint exercises typically have the same impact on performance as multi-joint training exercises.

False

Many athletic strength training programs place an emphasis on performance of ________________ within their training programs.

Olympic-style exercises

SAID principle

Specific Adaptations to Imposed Demands; when the body is subjected to stresses and overloads of varying intensities, it will gradually adapt over time to overcome whatever demands are placed on it

Which of the following questions is NOT addressed by the needs analysis?

The goals of the athlete.

True or False? Fractional utilization is a way to quantify the intensity of aerobic exercise, primarily from a metabolic perspective.

True

True or False? Motive to avoid failure is not about avoiding failure, but about avoiding situations where failure can be attributed internally.

True

True or False? Supercompensation is a term used to indicate an increase in a specific physical, physiological, or performance characteristic as a result of an overreaching or a concentrated loading phase.

True

Which meso-cycle structure is designed to develop an overall fitness base with the use of substantial workloads that target basic athletic abilities, such as muscular strength, anaerobic endurance, or aerobic endurance?

accumulation

Which muscle group is an antagonist to the external rotation of the gluteus during the late swing phase?

adductors

The pathway of nerve impulses from the periphery to the central nervous system contains:

afferent neurons

__________ is the ability to make efficient coordinated movements in multiple planes performed at multiple velocities.

agility

What phase occurs when a stressor is introduced to a system and an immediate response occurs where performance is decreased due to acute fatigue?

alarm phase

The recommended resistance training regime for an adolescent should include:

an emphasis on proper form

A decrease in pH inhibits PFK; therefore, decreases the rate of:______________________:

anaerobic glycolysis

What injury occurs with regularity in volleyball, soccer, and basketball?

ankle sprain

Having too much arousal can lead to which of the following?

anxiety

____________is defined as voluntary participation in activity with knowledge of the inherent risk(s).

assumption of risk

A track athlete who competes in an indoor and outdoor season would use what type of annual training plan structure?

bicycle

In attempting to improve power by using plyometric exercises, the instructions should focus on:

both fast, explosive movements and soft landing

The primary contractile elements in skeletal muscle are:

both myosin and actin

Maximal aerobic capacity is determined by:

cardiac output and (a-v)O2 difference

Maximal oxygen consumption is limited by:

cardiac output, pulmonary function, and cellular metabolism

Staff members should be accountable for maintaining a professional __________.

code of conduct

sarcopeniaWhen training individuals with cardiovascular disease, what methods of training are recommended to improve body composition, strength, and some indicators of cardiovascular fitness?

combined aerobic and resistance training

For most people, stretching should be performed in the ____ phase of a workout.

cool-down

The process by which the myosin cross bridge swivels inward, is released from the actin molecule, stands back up, rebinds to the actin molecule, and swivels again is called:

crossbridge recycling or crossbridge recharging

Which of the following is NOT a result of sarcopenia?

decrease in percent body fat

As the load increases, the maximal number of repetitions that can be performed ___________

decreases

The general preparation phase should focus on:

developing the fitness base

What refers to whether an individual will seek out, approach, or be attracted to certain situations?

direction of effort

What type of training method works by manipulating the human strength curve so that the least resistance is provided at the weakest position and the most resistance at the strongest position?

dynamic variable resistance

Most research supports the contention that _____ muscle actions are most effective for increasing muscle size.

eccentric

The difference between end-diastolic volume and end-systolic volume is known as:

ejection fraction

Which of the following is NOT a characteristic of the realization phase?

elevates general fitness

Strong feelings, having both physical and psychological manifestations that serve to energize behaviors are known as:

emotions

Which of the following factors will affect the stretch-shortening cycle?

fatigue

When training the lower body during a resistance exercise session, which of the following exercises should be performed first?

front squats

The 400m sprint is an example of an event that requires significant contribution from the ____________ energy system.

glycolytic

Which of the following detects the rate of stretch in skeletal muscle?

golgi tendon organ

Which muscle group is primarily responsible for horizontal propulsion during linear sprinting?

hamstrings

What is the temporal pattern of the legs during linear sprinting?

hip, knee, ankle

When an athlete starts on one leg and propels herself off the ground into the air and lands on the same leg this is referred to as a:

hop

Which of the following is NOT considered a major goal of sport psychology?

improving athlete motivation

Performing an unplanned change of direction will:

increase valgus loads, decrease movement efficiency, and generate general muscle activation patterns

Increasing the explosive force generated by the quadriceps during the maintenance phase of linear sprinting would:

increase vertical displacement

You begin a lower extremity strengthening program with a 30-year-old woman. During the first session, she begins to complain of anterior knee pain that she says occurs only when she is performing a squat exercise. She has no previous history of knee pain. Which of the following is not an appropriate change to make in her training?

instruct the patient to perform the squat into increasing knee flexion angles, educating her that the squat exercise will be less painful if she moves through a larger range of motion

An athlete telling himself to slow down on the eccentric phase of a squat is an example of what type of self-talk?

instructional self-talk

The view of motivation which contends that motivation results from both the person and the situation and how these two interact is the:

interactional view

An athlete presents to you immediately after spraining her ankle during a plyometric training activity. Her ankle is swollen and she is having difficulty walking due to pain. Which of the following is not an appropriate immediate treatment technique for this acute injury?

isotonic and isokinetic strengthening exercises

A needs analysis examining injury risk in female athletes should include their increased risk of _________ injury compared to male athletes.

knee

To improve performance, a plyometric program should:

last a minimum of 8 weeks and maximize movement velocity

You are developing an upper extremity-strengthening program for a collegiate athlete who plays a variety of sports involving overhead movements. He denies any current injury but did have symptoms of shoulder impingement 3 months earlier. Which exercise should not be emphasized during his strengthening program?

lat pull-downs (behind the head)

Which of the following motor skills requires a takeoff from one foot and landing on the other?

leap

In flipping the tire, the majority of the momentum is developed in the________________; this momentum results in a powerful flipping movement of the tire.

legs/hips

What is NOT a cause of injury associated with physical activity?

liability

A 6-ft, 3-in., 245-lb high school football defensive lineman has the following physical test scores: bench press, 250 lb; squat, 130 lb; 40-yd dash, 5.4 s; seated 4-lb medicine ball push, 21 ft, mile run, 6 min 33 s. The area he needs the MOST work in is:

lower body strength and power

A female basketball player has the following test results: 1-RM bench press, 150 lb; sit-ups, 60; push-ups, 45; vertical jump, 12 in.; 20-yd dash, 2.8 s.; mile run, 5 min 22 s. The area she needs to focus on the MOST is:

lower-body strength and power

General preparation is a training phase usually associated with:

macro- and meso-cycles

Continuous training is designed to increase an athlete's:

maximal oxygen consumption

The maximum rate that an individual can consume oxygen is:

maximal oxygen consumption

The O2 cost relative to the amount work performed during an exercise task is referred to as:

mechanical efficiency

In a group of test scores, the ______________ is the middle score from the entire group of scores.

median

The trait which encapsulates an athlete's ability to deal effectively with, and thrive through pressure, challenge and adversity when things are going well, in addition to when things are challenging is:

mental toughness

Which of the following is not part of the conduction system in the heart?

mitral valve

The logs provide a resistance that is:

more dynamic than that of the kegs

The stability of a joint is _________ related to its mobility.

negatively

__________ is defined as failure to act as a reasonable and prudent person would under similar circumstances.

negligence

Strength gains during the first several weeks of training are generally attributed to __________.

neural adaptations

Stretching prior to vigorous exercise will likely ______ risk of muscular injury.

not affect

Which of the following types of resistance training would most likely have the greatest impact on body composition?

one month of high-volume training (multiple sets of 10 repetitions)

The training stimulus that exceeds habitual training ability and when applied in appropriate doses, induces short-term fatigue, but eventually enhances performance is:

overload

Most strength and conditioning coaches adhere to the concept of ______________ organizing their training programs into cycles so that each cycle has a specific physiological goal, with the ultimate goal being to bring their athletes to a peak at the appropriate time.

periodization

The dominant energy system used in volleyball is the:

phosphocreatine system

A group of individuals who share a common characteristic is termed a ______________.

population

Performing a back squat followed by a vertical jump is an example of:

post activation potentiation

Which of the following is not part of the overall facility design process?

post-operation phase

________ is defined as a manufacturer's and/or vendor's legal responsibilities if someone sustains injury or damage due primarily to a defect or deficiency in design or production.

product liability

The goal of winning a state track meet is an example of what type of goal?

product-based goals

Examples of objective testing to determine an injured athlete's readiness to return to sport include:

range of motion and strength

Which healing phase occurs 3 to 20 days after injury and is characterized by decreasing inflammation and pain, formation of new capillaries, and collagen synthesis?

repair phase

Strength gains are influenced by:

repetition velocity, rest period length, and number of sets per exercise

The period of time that energy is being conserved in order to allow for ATP to be readily available for the next set and for the clearing of other metabolic substrates that can hinder performance is known as the:

rest interval

According to the mechanical model, a SSC increases muscle force output due to:

reutilization of elastic energy

A conscious decision to perform an action or series of actions with the express purpose of benefitting performance in some way is a:

routine

When training for muscular endurance, approximately how long should inter-set rest periods be?

short (1-2 minutes)

A needs analysis shows that a sport mostly uses the phosphogen energy system. What type of of metabolic training will be most effective for this sport based on the needs analysis?

short sprints with long rest intervals

Specificity deals with:

the degree of metabolic and mechanical similarity between exercises

Which statement concerning exercising in the heat is not correct?

the evaporative cooling provided by increasing sweat rate serves to restore blood volume

Which of the following would NOT be part of a biomechanical analysis?

the length of the event

The highest power output achieved in an exercise is a function of:

the load lifted, the relative intensity of the exercise, and the trained state and level of athlete

What is a measure or estimate of the total work performed that is strongly related to total energy expenditure?

training volume

Which mesocycle is 2 to 4 weeks in duration and is designed to translate the adaptations and skills developed in the preceding block into sport-specific characteristics which allow for the elevation of preparedness?

transmutation

Sequenced periodized training deals with:

using one phase of training to potentiate the next phase

In which exercise intensity zone does blood lactate NOT reach a steady state?

zone 3 (severe exercise)