S & C - Exam 1

7 Variables for designing a resistance training program

1. Needs analysis 2. Exercise selection 3. Training frequency 4. Exercise order 5. Intensity & reps 6. Volume 7. Rest period

The basketball coach says his starting center needs to jump higher. In addition to beginning plyometrics program, which of the following resistance training exercises are MOST specific to this goal? I. Power clean II. Leg curl III. Front squat IV. Seated calf raise

I & III only

The medium-sized training cycle that last 2 to 6 weeks in duration is referred to as a... I. Block of training II. Macrocycle III. Microcycle IV. Mesocycle

I & IV only

Which of the following should be assessed before beginning a lower body plyometric training program? I. Balance II. Strength III. Training history IV. Lean body mass

I, II & III

Which of the following adaptions occur as an outcome of an aerobic endurance training program? I. Increase oxygen delivery to working tissues II. Higher rate of aerobic energy production III. Greater utilization of fat as a fuel source IV. Increase disturbance of the acid-base balance

I, II & III only

Who is no fun?

Ryan Smith

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

a. 1:5

Which of the following volumes has the potential to increase muscular strength the MOST? a. 5 sets of 5 reps b. 1 set of 5 reps c. 5 sets of 15 reps d. 1 set of 15 reps

a. 5 sets of 5 reps

Which of the following is a type of aerobic endurance training that involves easy running (70% of VO2-Max) combined with short fast bursts of running (85% to 90% of VO2-Max) for short time periods? a. Fartlek b. High-intensirt interval c. Aerobic-anaerobic inerval d. Pace/tempo

a. Fartlek

Which of the following structures detects rapid increase in tension & initiates a relaxation of that muscle? a. GTO b. Muscle spindle c. Extrafusal muscle fiber d. Pacinian corpuscle

a. GTO

Which of the following exercise requires the least amount of recovery time between training sessions? a. Lateral raise b. Bench press c. Leg extensions d. Front squat

a. Lateral raise

What type of drill used to warm up for a plyometric training session emphasizes posture & movement technique? a. Marching b. Jogging c. Skipping d. Footwork

a. Marching

Which of the following describes an athlete's maximum lactate steady state? a. Maximum lactate production = to maximum lactate clearance b. Blood lactate concentration > rest lactate levels c. Maximum lactate production > maximum lactate clearance d. Blood lactate concentration < resting lactate levels

a. Maximum lactate production = to maximum lactate clearance

Which of the following types of training is conducted at an intensity equal to the lactate threshold? a. Pace/tempo b. Interval c. High-intensity interval training d. Fartlek

a. Pace/tempo

All of the following are benegits of a 3-week 2nd transition period EXCEPT... a. Preparing for the upcoming competitive period b. Rehabing injuries that may have occurred c. Refreshing mentally & physically before a new training block d. Helping to reduce the risk of overtraining

a. Preparing for the upcoming competitive period

Which of the following best describes core exercises & assistance exercises, respectively? a. Recruit one or more large muscle areas & receive priority when selecting exercises; recruit smaller muscle areas & are considered less important to improving sport performance b. Can include both multi joint & single-joint exercises, mainly for rehab; recruit smaller areas & are less important to improving sport performance c. Recruit smaller areas & less important to improving performance recruit one or more larger areas & are usually multi joint exercises d. Includes both structural & power exercises; Considered more important to sport performance

a. Recruit one or more large muscle areas & receive priority when selecting exercises; recruit smaller muscle areas & are considered less important to improving sport performance

Which is the following is a method to increase the intensity of the plyometric lateral barrier hop drill? a. Use only 1 leg b. Rest after each bound c. Pause between jumps over the barrier d. Change the barrier from a hurdle to a cone

a. Use only 1 leg

Which of the following is the maximum recommended weekly increase in traiing duration for an off-season athlete? a. 5% b. 10% c. 15% d. 20%

b. 10%

A 50 y/o athlete with a resting HR of 60 bpm is training at 70% intensity. Using the maximal HR method, what is his exercise heart rate? a. 102 bpm b. 119 bpm c. 140 bpm d. 154 bpm

b. 119 bpm

Which of the following describes the minimum suggested hypoxic dose for an athlete to see an ergogenic effect from altitude training? a. 12 hours/day at low altitudes for at least 12 weeks b. 12 hours/day at moderate altitudes for at least 3 weeks c. 2 hours/day at moderate altitudes for at least 3 weeks d. 2 hours/day at low altitudes for at least 12 weeks

b. 12 hours/day at moderate altitudes for at least 3 weeks

A 30 y/o athlete with a resting HR of 50 bpm is training at 60% intensity. Using the Karvonnen method, what is her exercise heart rate? a. 84 bpm b. 134 bpm c. 140 bpm d. 152 bpm

b. 134 bpm

Which of the following is the maximum recommended depth jump box height for an athlete who weights over 220 pounds? a. 16 inches b. 18 inches c. 32 inches d. 42 inches

b. 18 inches

Which of the following is the period between preparatory & competitive periods? a. Strength/power b. 1st transition c. Basic strength d. 2nd transition

b. 1st transition

Approximately how many METs is equal to VO2-Max of 70mL x kg^-1 x min^-1? a. 2 b. 20 c. 35 d. 245

b. 20

Which of the following is a field & court drill for a novice athlete who needs to work on eccentric strength? a. Unilateral lifts b. Deceleration drills c. Learning drills d. Olymic lifts

b. Deceleration drills

After a needs analysis is performed, which of the following steps comes next when developing a program for agility development? a. Plan the development of a primary area of need & a secondary area of need b. Determine strength & weaknesses by comparing results to performance standards c. Distribute the time available for agility development based on needs identification d. Provide preliminary plan for transition of percent distribution through the training blocks

b. Determine strength & weaknesses by comparing results to performance standards

Which of the following is the method most commonly used to assign & regulate exercise intensity? a. Oxygen consumption b. HR c. Ratings of perceived exertion d. Race pace

b. HR

Which of the following is the cause of an athlete's prematurely having an upright posture when starting a sprint? a. Deficient force production b. Inadequate push-off force c. Insufficient mobility d. Misunderstanding of force application **How would you correct this?**

b. Inadequate push-off force Push through ground & look down while running

Which of the following explains why a static squat jump results in a lower jump height than a counter movement jump? a. Greater stored elastic energy b. Lower potentiation c. More rapid eccentric element d. Reduce range of motion

b. Lower potentiation

Which of the following structures detects rapid movement & initiates the stretch reflex? a. GTO b. Muscle spindle c. Extrafusal muscle fiber d. Pacinian corpuscle

b. Muscle spindle

When developing a resistance training program, which of the following program design variables should be addressed first? a. Exercise order b. Needs analysis c. Exercise selection d. Training frequency

b. Needs analysis

Which of the following describes the rate & amplitude of impulses being sent from the nervous system to the target muscles? a. Elastic energy b. Neural drive c. Eccentric-concentric coupling d. Stretch-shortening cycle

b. Neural

An American football lineman has difficulty driving into defensive linemen & believes he has lost his explosive ability. Which of the following is the BEST exercise order to help improve performance? a. Back squat, leg press leg curl, power clean b. Power clean, back squat, leg press, leg curl c. Leg curl, back squat, power clean, leg press d. Led press, power clean, leg curl, back squat

b. Power clean, back squat, leg press, leg curl

During which stage of the GAS does the body physiologically adapt to heavier training loads? a. Alarm b. Resistance c. Exhaustion d. Restoration

b. Resistance

Which of the following describes a technique guideline for an optimal running gait? a. Foot should land in front of the hips to avoid "braking" b. The arms should swing in a reciprocating motion with the lower body c. The weight should transfer from the inside of the heel & continue to shift d. The shoulders should be rounded

b. The arms should swing in a reciprocating motion with the lower body

During which of the following phases should athletes ideally be tested to determine initial training loads for the exercises in the first mesocycle? a. 1st week of Postseason b. Last week of preseason c. 1st week of off-season d. Last week of in-season

c. 1st week of off-season

Which of the following volumes has the greatest potential to increase muscular endurance? a. 5 sets of 5 reps b. 1 set of 5 reps c. 5 sets of 15 reps d. 1 set of 15 reps

c. 5 sets of 15 reps

Drills or tests that require the athlete to move rapidly in response to a stimulus such as a whistle, arrow, or opponent are best for measuring which of the following? a. Change of direction. b. Maneuverability. c. Agility. d. Acceleration.

c. Agility

During which of the following periods are sports specific activities performed in the greatest volumes? a. Preparatory b. 1st transition c. Competition d. 2nd transition

c. Competition

An athlete has a dramatically increased time spent practicing sport-specific skills & tactics & decreased overall training volume. This best describes an athlete who has entered which of the following periods of training? a. Off-season b. Preseason c. Competitive d. Strength/power phase

c. Competitive

The soccer team is transitioning from off-season to preseason training. How should the team's resistance training frequency be altered? a. Increase frequency to improve muscular endurance b. Do not change frequency & add plyos c. Decrease frequency to allow increased sport skill practice d. Design a split routine with 3 days on & 1 day off

c. Decrease frequency to allow increased sport skill practice

Which of the following types of plyometric drills is generally considered to be the MOST intense? a. Jumps in place b. Bounds c. Depth jumps d. Box jumps

c. Depth jumps

The loss of physiological adaptions upon the cessation of training is an example of.... a. Specificity of training b. Cross-training c. Detraining d. Tapering

c. Detraining

Which of the following is the order of the phases of the stretch-shortening cycle? a. Amortization, concentric, eccentric b. Concentric, eccentric, amortization c. Eccentric, amortization, concentric d. Eccentric, isometric, concentric

c. Eccentric, amortization, concentric

All of the following are benefits from resistance training for a highly trained aerobic endurance athlete EXCEPT? a. Enhancement in short-term exercise performance b. Prevention of overuse injures c. Improvement in VO2-Max d. Reduction of muscle imbalances

c. Improvement in VO2-Max

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? a. Toes b. Ankles c. Knees d. Hips

c. Knees

Elite sprinters produce ____ forces in a ____ ground contact time as compared to their novice counterparts. a. Larger, longer b. Smaller, shorter c. Lager, shorter d. Smaller, longer

c. Larger, shorter

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. Off-season

Which of the following is an antagonistic muscle group in the bench press exercise? a. Anterior Delt b. Serratus c. Rhomboids d. Triceps

c. Rhomboids

For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle? a. Squat b. Overhead press c. Snatch d. Walking lunge

c. Snatch

In what method of periodization might an athlete perform 4 sets with a 6RM load on the 1st day of the week, 3 sets with a 10RM on the next training day & 5 sets with a 3RM load on the last training day of the week? a. Linear periodization b. Traditional periodization c. Undulating periodization d. Fluctuating periodization

c. Undulating periodization

Which of the following is the best example of a pair of exercise that, when performed sequentially with little to not rest between them, constitute a compound set? a. Dumbbell bicep curl & tricep pulldowns b. Lat pulldowns & lateral raise c. Upright rows & shoulder press d. Incline bench press & seated row

c. Upright rows & shoulder press

An athlete has just finished the preparatory period of his training and is now focusing on his strength and power capabilities. This portion of training is generally referred to as what? a. Competitive phase b. Basic strength phase c. Off-season d. 1st transition

d. 1st transition

A female triathlete needs to improve the muscular endurance of the upper body. Using 3 sets of 15 reps per exerice, which of the following rest periods length will MAXIMIZE her goal? a. 3 Minutes b. 1.5 Minutes c. 45 Seconds d. 30 Seconds

d. 30 Seconds

What type of lower body plyometric drill requires a higher horizontal speed than the other types of drills? a. Jump in place b. Standing jump c. Multiple hops d. Bounding

d. Bounding

An athlete who typically runs for 70 minutes at 65% to 75% of her VO2-Max is looking to maintain a minimal level of conditioning. Which of the following workouts would provide the best stimulus for cross-training? a. Rowing at 55% of VO2-Max for 30 minutes b. Swimming at 60% of VO2-Max for 50 minutes c. Running at 50% of VO2-Max for 90 minutes d. Cycling at 75% of VO2-Max for 70 minutes

d. Cycling at 75% of VO2-Max for 70 minutes

Which of the following makes the specific preparatory phase distance from the general preparatory phase? a. Higher training volumes b. Emphasis on general motor abilities & skills c. Lower training intensities d. Inclusion of sport-specific training activities

d. Inclusion of sport-specific training activities

Which of the following is NOT a phase of the strength-shortening cycle? a. Amortization b. Concentric c. Eccentric d. Isometric

d. Isometric

Which of the following is the cause of an athlete's overstriding when sprinting at maximum velocity? a. Deficient force production b. Inadequate push-off force c. Insufficient mobility d. Misunderstanding of force application ** How would you correct this?**

d. Misunderstanding of force application Stay in their own lane on the track

Agility is similar to speed, except that agility also includes which of the following components that is not part of speed? a. Acceleration b. Maximal velocity c. Capacity to produce force d. Perceptual-cognitive ability

d. Perceptual-cognitive ability

The acronym SAID stands for which of the following? a. Specific Arousal to Imposed Demands b. Specific Adaptation to Intensity Demands c. Specific Athletes Imposed Demands d. Specific Adaptation to Imposed Demands

d. Specific Adaptation to Imposed Demands

Which of the following is a recommended landing surface for performing plyometrics? a. Tile b. Hardwood c. Exercise mat d. Suspended floor

d. Suspended flow

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

d. The relationship between force & time

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. off-season