Program Design Final Exam
Which of the following is the period between the preparatory and competitive periods?
First transition
Which of the following is defined as a leal responsibility, duty, or obligation?
Liability
Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)?
18 inches (46 cm)
During the 300-yard (274 m) shuttle run, how far away are the lines, and how many round trips are made to complete this test?
25 yards (22.9 m) apart with 6 trips
Which of the following describes muscle and connective tissue elasticity?
Ability to return to original resting length after a passive stretch
Which of the following are the components of the RAMP protocol?
Raise, activate, mobilize, potentiate
When cleaning a wound, you should follow these guidelines:
- Always wear gloves - Clean from inside out - Irrigate
Most bleeding can be controlled by:
- Direct pressure - Elevation - Pressure bandage
What are four factors that affect flexibility?
- Joint structure - Age - Sex - Muscle and connective tissue
What are the 7 key factors that need to be considered when administering any type of testing for your athletes/ clients? Why are these important?
- Medical History - Injuries - Goals - Time - Experience - Weight - Occupation These are all important because all of this information makes it easier to work with them
What are the 4 "seasons" of a Training Season? What types of goals should be included in each "season"?
- Off-season (base-training) : Begin with long duration and low intensity, then gradually increase intensity and, to a lesser extent, duration. - Preseason: Focus on increasing intensity, maintaining or reducing duration, and incorporating all types of training. - In-season (competition): Program should be designed around competition, with low-intensity and short-duration training just before race days - Postseason (active rest): Focus on recovering from the competitive season while maintaining sufficient fitness.
What are the 4 main General Aspects of a New Facility Design? What is included in each part?
- Predesign: Needs analysis, feasibility - Design: Finalize committee, create blueprint - Construction: Follow plan, arrange equipment - Pre-operation: Hire staff, assign duties
Which of the following is the recommended ceiling height for a strength and conditioning facility?
12 to 14 feet (3.7-4.3 m)
What does RAMP stand for when talking about stretching? What is an example of protocol for each section?
- RAMP stands for Raise, Active and Mobilize, and Potentiate Raise: Elevate body temperature, heart rate, respiration rate, blood flow, and joint fluid viscosity Activate and Mobilize: Actively move through a ROM Potentiate: Perform sport-specific activities
What are the 7 steps for designing a resistance training program? Briefly describe what each step entails.
- What kind of exercises - How exercises are set up - Amount of time it takes - Frequency of exercises - Amount of weight or resistance on each - Exercise needs analysis - Rest
What are efficient ways to reduce the risk of overuse injuries in children? Please list and describe 5 ways.
- Young athletes should be evaluated by a sports medicine physician - Parents should be educated about the benefits and risks of competitive sports - Should be encouraged to participate in year-round physical activity - Nutritional status of young athletes should be monitored - Coaches should participate in educational programs
The minimum recommended intake of protein for athletes is ___________ g/kg of body weight.
1.0
Which of the following describes the minimum suggested hypoxic dose for an athlete to see an ergogenic effect from altitude training?
12 hours/day at moderate altitudes for at lease 3 weeks
Which of the following are the appropriate fluid intake recommendations during practice and competition for children weighing 40 kg (88 pounds), even if they do not feel thirsty?
5 ounces (148 ml) every 20 minutes
Which of the following volumes has the greatest potential to increase muscular endurance?
5 sets of 15 repetitions
Mirrors in a strength and conditioning facility should be positioned at what minimum distance from any equipment?
6 inches (15 cm)
Which of the following are the optimal temperature and humidity setting, respectively, for a strength and conditioning facility?
67 to 71 ºF (19-21 ºC); 60% to 70%
An athlete is complaining that he is suffering from constipation and frequently feels cold. Coaches have also noticed his skin has a slight yellow tint with dry patches. Which of the following conditions should the strength and conditioning professional suspect?
Anorexia nervosa
Which of the following is defined as knowing that an inherent risk exists with participation in an activity, but choosing to participate anyway?
Assumption of risk
the responsibility for the day-to-day physical health of an athlete falls to which of the following members of the sports medicine team?
Athletic trainer
Anthropometry generally includes measurements of all of the following EXCEPT
BMI
An athlete performing which of the following workouts has the greatest need for a weight belt?
Back squat at 90% 1RM
Which of the following contributes the most to total energy expenditure?
Basal metabolic rate
Due to availability of the track, a coach testing her athletes' 5K time must test them in the early afternoon, which is the hottest part of the day in their location. Which of the following guidelines is LEAST effective for minimizing health risks and obtaining accurate results?
Be acclimatized to the heat and humidity for 2 hours before testing
Which of the following is an example of a low-speed muscular strength test?
Bench press 1RM
An individual often eats his meals alone, is overweight, and seems to eat large amounts of food even when not very hungry. Which of the following conditions should the strength and conditioning professional suspect?
Binge eating
What are the three important classes of macronutrients? Explain why each macronutrient is crucial in diets and give an example of each.
Carbohydrates: Serves as an energy source in the body - Pasta Protein: Provides amino acids for growth, maintenance, and repair - Beans Fats: Major storage form of energy in the body - Avocado
Which of the following grips is used for the hammer curl exercise?
Closed, neutral
An athlete has dramatically increased time spent practicing sport-specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which of the following periods of training?
Competitive
Which of the following types of injury is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle?
Contusion
An athlete has been taking a supplement for roughly 40 days. He has seen an increase in his squat 1RM, body weight, and vertical jump height. Which of the following is he most likely supplementing with?
Creatine
Which of the following is an example a closed kinetic chain exercise?
Deadlift
All of the following are benefits of resistance training in youth EXCEPT:
Decreased insulin sensitivity
Beta blockers are associated with which of the following ergolytic effects?
Decreased oxygen consumption
Which of the following describes the difference between dynamic ROM and static ROM?
Dynamic ROM is greater than static ROM
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 is the order of the phases of the stretch-shortening cycle?
Eccentric, amortization, concentric
Which of the following types of body proportions is characterized by a rounder body with broader hips?
Endomorph
The female athlete triad is the interrelationship between what three factors?
Energy availability, menstrual function, bone mineral density
Which of the following is an advantage of machine-based training?
Enhanced ability to target specific muscle groups
Normal pulse range for an adult is 70-90 beats per minute.
False
What does G.A.S. stand for? What is the basic definition of G.A.S.?
G.A.S. stands for General Adaptation Syndrome, and it uses ideas such as alarm, resistance, and exhaustion. It is one of the foundational concepts from which periodization theories have been developed.
A high serum level of which of the following substances is protective against heart disease?
HDL
Acromegaly, a disfiguring disease characterized by a widening of the bones, arthritis, organ enlargement, and metabolic abnormalities, is a risk factor for athletes who use which of the following as an ergogenic aid?
HGH
Which of the following conditions is defined as having diluted blood sodium levels (<130 mmol/L)?
Hyponatremia
Which of the following is the cause of an athlete's prematurely having an upright posture when starting a sprint?
Inadequate push-off force
Which of the following makes the specific preparatory phase distinct from the general preparatory phase?
Inclusion of sport-specific training activities
After suffering a broken wrist, what is the sequence of phases of healing that an athlete must go through before returning to play?
Inflammatory response, fibroblastic repair, maturation-remodeling
Which of the following documents should be maintained for as long as possible to help protect a strength and conditioning facility form lawsuits?
Injury report forms
What is the difference between intrinsic and extrinsic motivation? Give and example of each type.
Intrinsic motivation: A desire to be competent and self-determining Extrinsic motivation: Comes from external sources such as awards, social approval, or fear of punishment Examples: Intrinsic: One on one workout Extrinsic: Fitness class
A deficiency in which of the following nutrients is the most prevalent nutrition deficiency worldwide and can cause weakness, fatigue, and decreased exercise capacity?
Iron
During a PNF stretch, all of the following muscle actions are used to facilitate the passive stretch of a muscle EXCEPT:
Isometric muscle action of the agonist
When an athlete lands on the ground from a lower body plyometric jump, the shoulders should be in line with the ________ when viewed from the side.
Knees
A coach informs the team running a 40-yard (37 m) sprint that she would like everyone to complete the first trial in under 4.8 seconds. This coach is providing what kind of feedback to her athletes?
Knowledge of results
Which of the following is an example of an open kinetic chain exercise?
Leg curl
Draw a table of Low GI foods, Medium GI foods, and High GI foods. Give an example of a food in each section.
Low GI foods: - Apple juice - Carrots, boiled - Chocolate - Corn tortilla - Ice cream Medium GI foods: - Couscous - Honey - Pineapple, raw - Popcorn - French fries High GI foods: - Cornflakes - Potato, boiled - Glucose - Watermelon, raw - White bread
What is the difference between machine versus free weight exercises? Is one better than the other?
Machine weights are used by a machine and not free weights such as dumbbells or barbells. Free weights are free moving.
Which of the following is LEAST helpful to record to aid in future testing sessions for an athlete?
Mental state of athlete on testing day
Which of the following is the cause of an athlete's over-striding when sprinting at maximum velocity?
Misunderstanding of force application
A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation?
Motive to achieve success
All of the following are criteria for a n effective mission statement EXCEPT:
Narrow in scope
Which of the following does NOT occur when a ground-based free weight training exercise is performed on an unstable surface?
Need to perform other exercises decreases
When developing a resistance training program, which of the following program design variables should be addressed first?
Needs analysis
What are the 4 different types of hand grips? What types of exercises would you use for each one?
Neutral - Tricep curl Alternated - Bench press Pronated - Dead lift Supinated - Bicep curl
If a coach is planning to schedule testing and it must all be performed on the same day, which is the most ideal sequence for testing?
Non-fatiguing, agility, maximum power and strength, sprints, local muscular endurance, anaerobic capacity, aerobic capacity
Winning is typically the primary focus of what type of goal?
Outcome goal
What is PICA? What is an example of PICA?
PICA: An eating disorder that involves eating items that are not typically thought of as food. Examples: - Clay - Dirt - Paint
Which of the following is a macronutrient?
Protein
Which of the following is defined as "the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex"?
Recommended Dietary Allowance
If an athlete's test results is high on one day and low on the next day, which of the following aspects of test quality appears to be compromised?
Reliability
Which of the following is an antagonistic muscle group in the bench press exercise?
Rhomboids
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
Which of the following is a standard for safe and sufficient access to a strength and conditioning facility?
Rough strips on the edge of each step
Which of the following exercises does not require one or more spotters?
Snatch
The acronym SAID stands for which of the following?
Specific adaptation for imposed demands
Which of the following factors is held constant during an accommodating resistance training exercise?
Speed of movement
An athlete struggles to return to a "ready" stance after jumping for a ball. This deficiency demonstrates a need to improve which of the following components of athletic performance?
Stability
According to the _______, as an athlete recovers from and adapts to a training stimuli, fatigue will dissipate and preparedness and performance increase.
Stimulus-fatigue-recovery-adaptation theory
Which of the following is a recommended landing surface for performing plyometrics?
Suspended floor
What is the SAID principle? What is an example of this?
The SAID principle is Specific Adaptations for Imposed Demands, and it is how alike an exercise is to a sport. (Give an example).
Which of the following describes a technique guideline for an optimal running gait?
The arms should swing in a reciprocating motion with the lower body
What is the primary role for the Sports Medicine Team Member? What is communication key for this individual and who should they be communicating with most?
The primary role is to educate coaches and athletes regarding injury risks, precautions and treatments. S&C professionals must understand: - Diagnosis - Indications - Contraindications
Which of the following would void the liability of an equipment manufacturer and place responsibility in the hands of the strength and conditioning professional?
The professional altered the product from the condition in which it was originally sold
When designing a plyometric Training Program, what should the warm-up consist of? Why is this important?
The warm-up should consist of exercises that work on your joints. This is important because plyometrics are joint exercises.
Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create?
Valsalva maneuver