Practical 1 results - answers and why

13) A coach is incorporating HIIT Training into his basketball athlete's strength and conditioning program 1x per week for 6 weeks during the preseason. Which program design strategy should be adopted? A: Gradually reduce rest interval to improve lactate threshold B: Spend a total of several minutes training minutes between 90-120% VO2 Max C: Avoid long slow distance running the days before or after HIIT to reduce interference effect

B: Spend a total of several minutes training minutes between 90-120% VO2 Max

31) What is the most appropriate rest interval for an athlete performing treadmill sprints with a 10 second work interval? A. 1 minute B. 1.5 minutes C. 3 minutes

C. 3 minutes A 10 second treadmill sprint uses the Phosphocreatine (PCr) cycle. This system fatigues very quickly and requires adequate recovery between efforts. - 1:12 work ratio is recommended for minimum rest

30) What is the appropriate resistance training frequency for a trained field sport athlete off- season? A. 1-3 sessions/week B. 3-4 sessions/week C. 4-6 sessions/ week

C. 4-6 sessions/ week - The recommended resistance training frequency for a trained athlete is 4-6X/week off-season, 3-4X/week pre-season, 1-3X/ week in-season, and 0-3X per week postseason.

10) What is the recommended rest time between sessions of lower body plyometrics? A. 12-24 hours B. 24-48 hours C. 48-72 hours

C. 48-72 hours

4) What is the primary driver of increased strength in young males pre-puberty? A. Hypertrophy B. Hyperplasia C. Neural adaptation

C. Neural adaptation

18) Which of the following muscles is not significantly involved in the deadlift? A. Gluteus Maximus B. Biceps Femoris C. Psoas Major

C. Psoas Major

Potentiation

change in the force-velocity characteristics of the muscle's contractile components caused by stretch

The wrist is an _____ joint

ellipsoid

13) Which of the following is the most appropriate cue for an athlete performing a depth jump? A. Shoulders over the knees when landing B. Knees should never pass the toes C. Keep the shins and back vertical

A. Shoulders over the knees when landing - Trunk should lean forward when landing

autogenic inhibition

Active contraction of a muscle before a passive stretch of the same muscle GTO (reflexive muscle relaxation)

9) When symptoms of overtraining last weeks to months, this is referred to as: A. Functional Overreaching B. Non-Functional Overreaching C. Overtraining Syndrome

B. Non-Functional Overreaching

16) How should a barbell reverse lunge be spotted? A. No spotter B. One spotter behind the athlete with your hands at the athlete's torso C. Two spotters at the sides of the barbell

B. One spotter behind the athlete with your hands at the athlete's torso

14) Which of the following refers to the time during rapid adolescent growth (Females around 12 years old and males around 14 years old) when training injury risk increases? A. Youth B. Peak height velocity C. Pre-pubertal stage

B. Peak height velocity

3) The Series Elastic components store energy in which of the following structures? A. Ligaments B. Tendons C. Nerves

B. Tendons - such as Achilles tendon

14) When is the Valsalva maneuver recommended? A. Never B. When performing structural exercises C. For All Heavy Exercise Sets Less than 8 Reps

B. When performing structural exercises - Structural exercises put load on the spine - not recommended with ppl with bp problems

11) A 6'1 229lb male basketball player is working on plyometric drills during practice. At one station, there are boxes of different heights set up to work on depth jumps. Which box height should he use for these? A. 18 inches B. 24 inches C. 32 inches

A. 18 inches It is recommended for safety that athletes over 220 pounds do not perform depth jumps from higher than 18 inches to reduce impact forces.

Which image is the amortization phase of the depth jump?

Image B Amortization is the phase between eccentric and concentric phase

27) A team of soccer athletes have been performing 25-minute moderate intensity cardiovascular training sessions 2x per week during the first 2 weeks of off-season training. The coach would like them to progress to performing at least 40 minute sessions by the end of the off season training period. What is the most appropriate progression in duration during their next session? A. 27.5 minutes B. 30 minutes C. 35 minutes

A. 27.5 minutes Duration of training should be progressed by no more than 10% at a time.

21) A female hurdle athlete is performing 15-second repeated incline run. What is the most appropriate amount of rest to assign between sets? A. 45 seconds B. 1 minute and 30 seconds C. 3 minutes

A. 45 seconds - fast glycolysis is the system used and needs a 1:3 work to rest ratio

1) Which of the following would be optimal to achieve a hypertrophy adaptation? A. 67-85% 1RM 6-12 reps B. 90-100% 1RM 8-12 reps C. 70-85% 1RM 5-8 reps

A. 67-85% 1RM 6-12 reps

3 types of PNF

1. hold-relax 2. contract-relax 3. hold-relax with agonist contraction

10) Which of the following is characterized by a short-term decrease in performance that an athlete can recover from within a few days or weeks? A. Functional overreaching B. Non-functional overreaching C. Overtraining syndrome

A. Functional overreaching

8) What is the term for achieving higher signal in nerve pathways that have just been used within a few seconds? A. Potentiation B. Size Principle C. Rate of Force Development

A. Potentiation

15) Which of the following contributes to increased force production during plyometrics? A. Series Elastic Components B. Golgi Tendon Organ C. Antagonist Muscle Recruitment

A. Series Elastic Components

Undulating Periodization

A form of periodization that provides changes in the acute variables of workouts to achieve different goals on a daily or weekly basis.

Raise, Activate and Mobilize, Potentiate (RAMP)

A method of warm-up that addresses all key aspects of an effective warm-up. It builds upon a general and specific structure suitable for short-, medium-, and long-term performance goals. R- raise temp and HR A- activate muscles involved M- P- sport specific activity

To perform contract-relax PNF stretching correctly, you should do which of the following? A. 10 second passive pre-stretch, then concentric contraction, 30 second passive stretch B. 30 second passive pre-stretch, then concentric contraction, 30 second passive stretch C. 10 second passive pre-stretch, eccentric contraction, 30 second passive stretch

A. 10 second passive pre-stretch, then concentric contraction, 30 second passive stretch

5) What is the recommended training frequency for youth athletes? A. No resistance training B. 1-3 non-consecutive training sessions per week C. 4-5 structured progressive training sessions per week

B. 1-3 non-consecutive training sessions per week

12) An athlete is getting ready to perform resisted sprint accelerations. The most appropriate resistance will decrease sprint speed by no more than ______% A. 5% B. 10% C. 20%

B. 10% Up to 10% provides an appropriate resistance to change the neuromuscular demand enough to be effective without drastically changing mechanics of the movement. This principle applies to assisted or downhill sprinting as well just a few % grade can be utilized to increase speed by no more than 10%.

6) What is an appropriate total number of plyometric jumps to include in the program of an intermediate high school athlete? A. 80-100 reps B. 100-120 reps C. 120-140 reps

B. 100-120 reps A total of 100-120 reps of plyometric exercises is the volume recommended for an intermediate level athlete. A beginner should perform 80-100 reps, and an advanced athlete should perform 120-140 reps.

29) A football player is completing a pre-season training program including bench press, chin-ups, and box jumps to improve strength and power for his sport. Which of the following movements should be added to his program? A. Shoulder press B. Back squat C. Planks

B. Back squat The athlete is currently doing a pressing movement, pulling movement, and lower body plyometric exercise.

18) Which of the following describes the transition phase during a power clean? A. Transitioning from the ground to the knee B. Between the first pull and second pull, just above the knee C. Between the second pull and the catch, shrugging the shoulders

B. Between the first pull and second pull, just above the knee

6) Untrained, injured, or weaker athletes tend to exhibit what? A. Bilateral facilitation B. Bilateral deficit C. Unilateral deficit

B. Bilateral deficit - Therefore require more unilateral training

22) The following program utilizes a program design technique called ________. This program design technique is most appropriate for ________ athletes. A. Linear Periodization, Beginner B. Daily Undulating Periodization, Advanced C. Block Periodization, Advanced

B. Daily Undulating Periodization, Advanced

26) How often should a team's off-season program be updated after the initial assessment and testing? A. Every 1-2 weeks B. Every 4-6 weeks C. Every 10-12 weeks

B. Every 4-6 weeks - represents a typical off-season meso cycle

ballistic stretch

Series of gentle bouncing or bobbing motions that are not held for a long time - enhancing ROM

Where is the GTO located?

musculotendinous junction - sensitive to muscular tension increases

reciprocal inhibition

relaxation that occurs in the muscle opposing the muscle experiencing the increased tension

peak height velocity

the point at which the adolescent is growing most rapidly