Section 6, section 5, Section 4, CSCM section 3, applications section 2, Applications Section 1 Exam
which of the following instructions should the coach give to an athlete when assessing the athletes reactive strength index? -"place your hands on your hips on top of the drop box" -"jump off the box as high as possible" -"when you contact the ground, jump as far forward as possible" -"change your strategy with each jump to try to get the greatest distance"
"place your hands on your hips on top of the drop box"
Which of the following is the maximum recommended depth jump box height for an athlete who weighs over 220 pounds (100 kg)? -18 inches -16 inches -32 inches -42 inches
-18 inches
peptide hormones consist of protein amino acids
....? ;(
what is the RDA for dietary protein in sedentary individuals? -0.5 g of protein per kg of body mass -1.5 g of protein per kg of body mass -0.8 g of protein per kg of body mass -2.2 g of protein per kg of body mass
0.8 g of protein per kg of body mass
which of the following would be an appropriate interval to enhance ones ability to store and use glycogen in the absence of oxygen -5 seconds -10 minutes -1 minute -5 minutes
1 minute
Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete? a. 5% b. 10% c. 15% d. 20%
10%
PNF stretches have multiple phases, most phases should be held for _ _ to __ seconds
10, 30
What staff-to-athlete ratio is recommended for a college strength and conditioning facility? a. 1:10 b. 1:15 c. 1:20 d. 1:50
1:20
which of the following work-to-rest ratios is the MOST appropriate to assign to a plyometric training workout? -1:1 -1:4 -1:2 -1:5
1:5
sodium bicarbonate has been shown to be effective for high-intensity exercise lasting -up to 1 minute -2 to 5 minutes -5 to 7 minutes -none of the above
2 to 5 minutes
Approximately how many METs is equal to a VO2max of 70 ml·kg-1·min-1? a. 2 b. 20 c. 35 d. 245
20
What is the recommended minimum distance between the floor and the bottom of the mirrors on the walls? a. 16 inches (41 centimeters) b. 18 inches (46 centimeters) c. 20 inches (51 centimeters) d. 22 inches (56 centimeters)
20 inches (51 centimeters)
colostrum may have anabolic and performance-enhancing properties when consumed regularly (in conjunction with exercise training) at a dose of -10 to 20 mg -20 to 60 mg -100 mg -1,000 mg
20 to 60 g
If an athlete weighs 158 pounds (72 kg) and is 5 feet, 7 inches (170 cm) tall, what is the athlete's BMI? -20.3 kg/m2 -24.7 kg/m2 -30.7 kg/m2 -42.3 kg/m2
24.7 kg/m2
what is the minimum length of the rest period recommended between trials that are close to an athlete's maximum -2 minutes -3 minutes -4 minutes -5 minutes
3 minutes
On average, how many times per minute does the SA node discharge at rest? 35-55 60-80 85-105 10-30
60-80
what percentage of calories taken in is absorbed by the body?
90% to 95%
how much work is done in raising a 200-kg barbell mass a distance of 0.5 m? 490 J 980 J 100 J 50 J
980 J
In a sarcomere, the myosin filaments are equal in length to the __. H zone I band Z line A band
A band
Which of the following is the method most commonly used to assign and regulate exercise intensity? a. oxygen consumption b. heart rate c. ratings of perceived exertion d. race pace
heart rate
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 of two-thirds the distance overhead -the hips and knees are slightly flexed after the thrust -the bar is accelerated so forcefully that it ends in the overhead position -hip and knee extension occurs only at the end of the upward movement phase
hip and knee extension thrust is only forceful enough to drive the bar one-half of two-thirds the distance overhead
Which of the following describe how maximal backward sprinting is different from maximal forward sprinting? I. longer ground support time II. shorter stride length III. earlier application of peak GRFs IV. greater stride frequency a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only
i, ii and iv only
Flexibility of which of these muscle groups of body areas is assessed during the sit-and-reach test? I. Hamstrings II. erector spinae III.lumbar spine IV. hip flexors
i, ii, and iii only
which of the following describes the knee joint? pivot synovial cartilaginous ball-and-socket
synovial
when measuring maximal strength of a soccer player, which of the following could potentially adversely affect the test-restest reliability of the results? i. using multiple testers ii. retesting at a different time of day iii. an athletes inexperience with the tested exercise iv. using an established testing protocol -i and iii only -ii and iv only -i, ii, and iii only -ii, iii, and iv only
i, ii, and iii only
During the ground support phase of linear sprinting, which of the following muscles are responsible for storing and recovering elastic energy? i. anterior tibialis ii. gastrocnemius iii. quadriceps iv. hamstrings - i and iii only - ii and iv only -ii, iii, and iv only -i, ii, and iii only
ii, iii, and iv only
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 injuries c. improvement in VO max d. reduction of muscle imbalances
improvement in VO max
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
inadequate push-off force
increasing the explosive force generated by the quadriceps during the late support phase of linear sprinting would -increase stride length -increase vertical displacement -decrease speed -increase speed
increase vertical displacement
Which of the following allows for someone to draw conclusions about a population from the information collected in a population sample? a. magnitude statistics b. central tendency c. inferential statistics d. effect size
inferential statistics
__ training allows for a significant quantity of normally exhaustive exercise to be performed
interval
because of the dynamic resistance that the kegs and logs provide, performance of olympic style exercises with these implements -is not recommended -must be carefully spotted -is recommended for all lifters -is recommended but only for advanced lifters
is not recommended
because of the dynamic resistance that the dumbbell kegs provide, performance of Olympic-style with these implements -is recommended but only for lifters who have good technique performing the olympic-style exercises -is recommended for all lifters -must be carefully spotted -is not recommended
is recommended but only for lifters who have good technique performing the olympic-style exercises
which if the following is NOT a phase of the stretch-shortening cycle? -isometric -amortization -concentric -eccentric
isometric
which of the following BEST describes dietary fat consumption? -it should be less than 15% of total calories for healthy athletes -it should never be higher than 40% of total calories -it is not an essential nutrient -its restriction can be harmful to health and performance
its restriction can be harmful to health and performance
which of the following is an exercise strategy during the maturation remodeling phase of an injury -passive rest of the injured area -balancing training activities -submaximal isometric exercise -joint angle specific strengthening
joint angle specific strengthening
Elite sprinters produce ____ forces in a ___ ground contact time as compared to their novice counterparts? -larger, shorter -smaller, longer -similar, shorter -larger, longer
larger, shorter
all of the following require a spotter EXCEPT the -lat pulldown -overhead triceps extension -forward step lunge -flat dumbbell fly
lat pulldown
which of the following is an example of an open kinetic chain exercise? -push up -front squat -pull up -leg curl
leg curl
which of the following exercises does not require the feet to remain in contact with the floor? -bench press, barbell -stiff-legged deadlift -back squat -leg extension
leg extension
when utilizing repetition or HIIT training, it should be followed by what type of training -long, slow distance training -interval training -pace/tempo training -fartlek training
long, slow distance training
performing repetitions using intentionally slow velocities is associated with __ force productions compared to traditional velocities
lower
long, slow distance training is designed to increase an athlete's -ability to tolerate lactic acid -maximal oxygen consumption -ability to recover from lactic acid -sense of race pace
maximal oxygen consumption
in a group of performance scores for athletes, the __ is the arithmetic average -median -mode -standard score -mean
mean
z scores can be used to express the distance of any individual score in standard deviation units from the __
mean
in performing a power snatch, a __ handgrip position should be used
measured
When compiling results from the volleyball team's vertical jump testing, the strength and conditioning professional notices that most scores are similar, but there are three scores that are much higher than the rest. Which of the following measures of central tendency is most appropriate for this group? -mean. -median. -mode. -variance.
median
Proper documentation is essential to the strength and conditioning facility. Which of the following is NOT part of the records that should be kept on file in the strength and conditioning facility? a. manufacturers users manual b. participant training logs c. written emergency plan d. medical health history
medical health history
which of the following is LEAST helpful to record to aid in future resting sessions for an athlete? -mental state of the athlete on testing date -order in which the tests were performed -setup of the equipment -environmental conditions
mental state of the athlete on testing day
heavy- and light- day training refer to the aspects of the -macrocycle -mesocycle -microcycle -none of the above
microcycle
all of the following are ingredients that qualify as dietary supplements in the US except -EAAS -milk -vitamin c -iodine
milk
increases in strength and/or power will occur primarily from training specific __, rather than specific muscle groups
movements
the dead lift is an example of a __ joint exercise
multi
which of the following structures detects rapid movement and initiates the stretch reflex? -muscle spindle -golgi tendon organ -extrafusal muscle fiber -pacinian corpuscle
muscle spindle
the muscle sense organs that detect muscle length are called __
muscle spindles
which of the following does NOT occur when a ground-based free weight training exercise is performed on an unstable surface -power output decreases -total force production decreases -rate of force development decreases -need to perform other exercises decreases
need to perform other exercises decreases
when developing a resistance training program, which of the following program design variables should be addressed first? -exercise order -needs analysis -exercise selection -training frequency
needs analysis
the stability of a joint is __ related to its mobility -positively -rarely -not -negatively
negatively
which of the following is defined as failure to act as a reasonable and prudent person would act under similar circumstances? a. negligence b. liability c. standard of care d. assumption of risk
negligence
early strength gains are likely due to -increases in muscle cross-sectional area -neural adaptations -changes in connective tissue -all of the above
neural adaptations
Which of the following describes the rate and 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
neural drive
what are the units of measurement of force? meters joules newtons kilograms
newtons
Recommendations of __ carbohydrate solution help maintain blood glucose concentrations and replace fluid loss. -1 to 3% -3% to 6% -6% to 9% -none of the above
none of the above
the lowest muscular injury rates occur in people with __ static flexibility -very high -normal -low -high
normal
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.
off-season
anthropometry generally includes measurements of all of the following except -height -weight -body girths -BMI
BMI
to decrease the stress on the patellofemoral joint during rehab, exercises should start in the __ kinetic chain using a reduced range of motion -closed -open
open
how does training variation affect a training program
By providing logical alterations in loading, training volume and exercise selection
what are the possible consequences of supercompensation?
Chronic fatigue loss of maximum power output loss of sports performance.
which of the following is a treatment goal for rehabilitation during the maturation-remodeling phase of an injury -optimization of tissue function -prevention of new tissue disruption -avoidance of joint deterioration -immediate loading of the neuromusculoskeletal system
optimization of tissue function
the most often used test for core body endurance is the -chin up -push up -40 yd dash -partial curl up
partial curl up
increasing body temperature with a whirlpool or heating pad is __ warm up
passive
isometric training can have its greatest effect on adaptations in __
peak force
which of the following is an example of a wheel-axle machine in the musculoskeletal system? triceps extending the elbow joint quadriceps acting over the patella pectoralis major internally rotating the humerus biceps flexing the elbow
pectoralis major internally rotating the humerus
Agility is similar to speed, except that agility also includes which of the following components that is not part of speed? -acceleration -maximal velocity -capacity to produce force -perceptual-cognitive ability
perceptual-cognitive ability
The difference between end-diastolic volume and end-systolic volume is known as ___. Cardiac output Stroke volume The cardiac cycle Ejection fraction
Ejection fraction
The location of long-bone growth is called the __. Intercalated disc Trabecular line Markation zone Epiphysis
Epiphysis
Which of the following describes Type I muscle fibers? Rapid force development capabilities High myosin ATPase activity Inefficient and easily fatigable Fatigue resistant with high aerobic energy supply
Fatigue resistant with high aerobic energy supply
The sternum is classified as a __ bone. Flat Short cortical long
Flat
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? -testosterone -HGH -HCG -erythopoietin
HGH
What tissues of the body sense levels of circulating testosterone and regulate its production? Hypothalamus Hypothalamus and anterior pituitary gland Testes Anterior pituitary gland
Hypothalamus and anterior pituitary gland
Which of the following occurs during the QRS complex of a typical ECG? I. Depolarization of the atrium II. Repolarization of the atrium III. Repolarization of the ventricle IV. Depolarization of the ventricle I, II, and III only II and IV only II, III, and IV only I and III only
II and IV only
All of the following are benefits of a three-week second transition period EXCEPT a. preparing for the upcoming competitive period b. rehabilitating injuries that may have occurred c. refreshing mentally and physically before a new training block d. helping to reduce the risk of overtraining
preparing for the upcoming competitive period
When throwing a baseball, an athlete's arm is rapidly stretched just before throwing the ball. Which of the following structures detects and responds to that stretch by reflexively increasing muscle activity? Muscle Spindle Golgi Tendon Organ Extrafusal muscle Pacinian corpuscle
Muscle Spindle
__ is defined as failure to act as a reasonable and prudent person would under similar circumstances
Negligence
which of the following is a treatment goal for rehabilitation during the inflammatory response phase of an injury -avoidance of excessive muscle atrophy -prevention of new tissue disruption -optimization of tissue function -maintenance of function of the cardiorespiratory system
prevention of new tissue disruption
In remodeling, which cell type lays down new matrix? Bone stem cells Osteons Osteoclasts Osteoblasts
Osteoblasts
what is the handgrip and width utilized in performing a deadlift?
Pronated grip or alternated grip at shoulder width
What does the term impulse refer to? A. Relationship between power and velocity B. Relationship between acceleration and velocity C. Relationship between force and time
Relationship between force and time
__ are a more intense version of interval training
Repetitions or HIIT
from which of the following is the heart's electrical impulse normally initiated? the brain the sympathetic nervous system AV node SA node
SA node
which of the following is considered the workhorse in the mechanical model of plyometrics exercises? -SSC -CC -SEC -PEC
SEC
Which of the following is the smallest contractile unit of skeletal muscle? Sarcomere Myosin Epimysium Sarcolemma
Sarcomere
identify three key points regarding strength and conditioning facility maintenance and safety
Staff responsibilities; maintaining and cleaning surfaces and equipment; litigation issues
all of the following are phases of healing following an injury EXCEPT -fibroblastic repair -inflammation response -reconditioning hypertrophy -maturation remodeling
reconditioning hypertrophy
Learning a new gymnastic move primarily involves __. The motor cortex The cerebellum The premotor cortex The spinal cord
The motor cortex
Bone density decreases with age beginning in which decade of life? Fifth Second Third Fourth
Third
how can the goals of training best be met?
Through the use of progressive overload within a sequenced, periodized exercise program.
True or False? Dendrites receive impulses and conduct them to the cell body.
True
an __ strength curve is one in which the force capability increases from the start to the end of the concentric phase
ascending
when training for aerobic endurance the longest duration session of the week should fall? -at the beginning of the week -at the middle of the week -at the end of the week -at the beginning or end of the week
at the end of the week
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 -strength and conditioning professional -exercise physiologist -physiotherapist
athletic trainer
all of the following are typical patterns for the usage of steroids EXCEPT -stacking -step up pattern -augmented -cyclic pattern
augmented
__ is the active contraction of a muscle immediately before a passive stretch of that same muscle
autogenic inhibition
which of the following is a benefit of interval training -it teaches race pace -it can improve anaerobic metabolism -it can enhance maximal oxygen consumption -all of the above -b&c are correct
b&c are correct
__ is defined by absolute muscle strength divided by body weight either in kilograms or pounds
relative muscle strength
If an athlete's test result is high on one day and low the next day, which of the following aspects of test quality appears to be compromised? -face validity -reliability -recognized measure of the test -criterion-referenced validity
reliability
multiple scorers timing a 100-m dash should give the same runner the same score. the relationship is a measure of __ -reliability -validity -agreement -speed
reliability
If repair for a broken elliptical machine will be delayed, what should the strength and conditioning professional do with the machine during the delay? a. remove the machine from the floor and place it in storage b. keep the machine unplugged c. place an "Out of Order" sign on the machine d. turn the machine around so the machine is facing the other direction
remove the machine from the floor and place it in storage
Summated microcycles are used to: A) continually increase the training intensity of each session. B) continually increase the work of each session. C) repeatedly present specific stimuli in a cyclical fashion across a mesocycle. D) gradually recover from overreaching.
repeatedly present specific stimuli in a cyclical fashion across a mesocycle.
All of the following influence an athlete's volume-load for a resistance training program EXCEPT a. repetition and set scheme b. number of sets completed c. weight lifted for each repetition d. number of repetitions performed per set
repetition and set scheme
during which phase of the general adaptation syndrome does the body physiologically adapt to heavier training loads? -alarm -exhaustion -resistance -restoration
resistance
which of the following makes the GREATEST contribution to total energy expenditure? -resting blood sugar levels -thermic effect of food -physical activity energy expenditure -resting metabolic rate
resting metabolic rate
According to the mechanical model, a SSC increases muscle force output due to -reutilization of elastic energy -increase in skeletal dynamics -decrease in potential energy -increase in mechanical strain
reutilization of elastic energy
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 -head -right hand -left foot -buttocks
right hand
Which of the following is NOT part of the starting position for the plyometric single-arm throw drill? -assume an upright stance with the feet shoulder-width apart -place the rebounder approximately 3 feet away -position the throwing arm to have 90 degree of shoulder abduction and elbow flexion -rotate the throwing arm so the forearm is parallel to the floor
rotate the throwing arm so the forearm is parallel to the floor
the __ muscles provides stabilization to maintain proper humeral rotation during arm elevation -pectoralis major and minor -rotator cuff -deltoid -biceps
rotator cuff
the practitioners top priorities in determining equipment arrangement are __ and __.
safety, function
a vertical jump involves knee, hip, and shoulder movement primarily in which of the following anatomical planes?
sagittal
both lordosis and kyphosis occur primarily in which plane?
sagittal
which of the following contributes the most to total energy expenditure -exercise -fat mass -basal metabolic rate -diet induced thermogensis
basal metabolic rate
Which of the following is an example of a low-speed muscular strength test? a. power clean 1RM b. bench press 1RM c. vertical jump d. Wingate anaerobic test
bench press 1RM
in performing a lat pulldown, a __ width handgrip should be used
shoulder
Which of the following is the correct arm position when measuring the girth of the upper arm? a. neutral shoulder with elbow flexed to 90 degrees b. elbow extended with forearm pronated c. shoulder abducted to 90 degrees with elbow extended d. elbow flexed to 90 degrees with forearm supinated
shoulder abducted to 90 degrees with elbow extended
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 -stand erect behind the bench with the feet shoulder width apart -position the knees slightly flexed -grasp the bar with a closed, alternated grip inside the athletes hands -signal the athlete and then lift the bar off the supports
signal the athlete and then lift the bar off the supports
For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle? -squat -overhead press -snatch -walking lunge
snatch
which of the following exercises does not require one or more spotters? -barbell shoulder press -forward step lunge -bench press -snatch
snatch
which of the following grip widths can be determined using the first-to-opposite-shoulder method or the elbow-to-elbow method? -wide grip -snatch grip -common grip -clean grip
snatch grip
maintaining adequate glycogen stores -helps athletes gain weight -decreases endurance performance -improves maximum power -spares the use of protein for energy
spares the use of protein for energy
the acronym SAID stands for which of the following? -specific arousal to imposed demands -specific adaptation to intensity demands -specific athletes imposed demands -specific adaptation fo imposed demands
specific adaptation fo imposed demands
list the three principles of resistance exercise programing
specificity, overload, progression
the ability to maintain maximal velocity for more than 200 meters is referred to as which of the following types of endurance -cardiovascular -speed -strength -special
speed
which of the following factors is held constant during an accommodating resistance training exercise? -external load -speed of movement -range of motion -mechanical advantage
speed of movement
All of the following are athlete-related factors to consider when selecting tests EXCEPT -training age -sport skill level -position within the sport -biomechanical movement pattern specificity
sport skill level
in spotting dumbbell exercises, spotters should perform all of the following except which? -spot near the elbows at the start of the exercise -none of the above -spot near the wrists -stand as close to the dumbbells as possible
spot near the elbows at the start of the exercise
Which of the following term is unrelated to long, slow distance training? -sprint/interval training -overdistance -conversation exercise -aerobic threshold
sprint/interval training
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? -balance -stability -flexibility -local muscular endurance
stability
what are the three stages of linear sprinting? -acceleration, deceleration, supercompensation -maintenance, pacing, finishing -decelerate, reaccelerate, decelerate -start, acceleration, maximum velocity
start, acceleration, maximum velocity
tires provide a __ resistance -static -dynamic -variable -none of the above
static
which of the following stretching techniques decreases muscle spindle stimulation? -passive -static -dynamic -ballistic
static
measurement of the limits of range of motion for a joint or group of joints indicates -stress relaxation -stiffness -static flexibility -dynamic flexibility
static flexibility
a marathon runner is looking to improve her time to fatigue and ability to run longer distances. a combination of which supplements would best help her to achieve these goals? -arginine and sodium biccarbonate -B alanine and creatine -sodium citrate, HMB, and nitric acid -caffeine, citrus aurantium, and erythropoietin
caffeine, citrus aurantium, and erythropoietin
the primary preferred substrate for energy for the body is -carbohydrate -oxygen -protein -fat
carbohydrate
functions of glutamine include increasing __ and stimulating both __ and __ synthesis.
cell volume, protein, glycogen
the mean is a measurement that represents __
central tendency
which of the following substances should the strength and conditioning professional suspect an athlete is taking if the athlete is experiencing tremors, dizziness, heart palpitations and insomnia -clenbuterol -beta blockers -beta alanine -sodium bicarbonate
clenbuterol
which of the following grips is used for the hammer curl exercise? -open, pronated -open, alternated -closed, neutral -closed, supinated
closed, neutral
staff members should be accountable for maintaining a professional __, and working together cooperatively as a __.
code of conduct, team
During which of the following periods are sport-specific activities performed in the greatest volume? a. Preparatory b. First transition c. Competition d. Second transition
competition
Dynamically pre-stretching a muscle is associated with which type of subsequent muscle action? -eccentric -concentric -isometric -isokinetic
concentric
branched-chain amino acid supplementation (BCAA) -decreases "central fatigue" during prolonged exercise -all of the above -consist of leucine, isoleucine, and valine -decreases muscle protein breakdown when consumed in high doses (10 or more grams)
consist of leucine, isoleucine, and valine
stimulation of muscle spindles induces a -contraction of the reciprocal muscle -relaxation of GTOs -relaxation of the stretched muscle -contraction of the stretched muscle
contraction of the stretched muscle
which are the following types of injury is characterized by an excess accumulation of blood and fluid in the tissues surrounding an injured muscle? -tendonitis -sprain -contusion -sublaxation
contusion
static or PNF stretching should normally be performed in the __ phase of a workout -warm up -30 minutes into recovery -conditioning -cool down
cool down
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 -insulin -sodium citrate -HMB
creatine
which of the following is it least important to obtain during a needs analysis? -the common sites of injury -the strengths/weaknesses of the athlete -the athletes gender -the physiological needs of the sport
the athletes gender
the point at which the strength curve and resistance curve converge is called the __.
sticking point
according to the __, as an athlete recovers from and adapts to a training stimuli, fatigue will dissipate and preparedness and performance increase -general adaptation syndrome -stimulus fatigue recovery adaptation theory -fitness-fatigue paradigm -undulating periodization
stimulus fatigue recovery adaptation theory
in performing a standing shoulder press exercise with the kegs, it is suggested that the lifter keep his or her back __
straight
An athlete just completed a training cycle that focused on speed training. When applying the sequenced training strategy, which of the following training goals or exercise modes is the MOST appropriate to choose or prioritize for the NEXT training cycle? a. agility b. plyometrics c. SSC d. strength
strength
training for __ requires the greatest resistance -strength -endurance -hypertrophy -power
strength
the weight range of kegs needed in the strength training facility will be determined at least partially by -available space -types of implement exercises to be performed -strength level of athletes -all of the above
strength level of athletes
which of the following factors does a coach have the MOST influence on when trying to improve a sprinters maximum velocity> -stride length -leg length -reaction time -stride frequency
stride frequency
The bench press, vertical jump, and 10 m (11-yard) sprint are the MOST valid tests for which of the following American football positions? -defensive lineman -wide receiver -defensive back -quarterback
defensive lineman
which of the following types of plyometric drills is generally considered to be the most intense -depth jumps -box jumps -bounds -jumps in place
depth jumps
all of the following are true of HMB except -it is a leucine metabolite -it is thought to protect muscle cell membranes -doses of 1,000 mg/day for 8 weeks can increase lean body mass -it may be more effective when congested with creatine
doses of 1,000 mg/day for 8 weeks can increase lean body mass
which of the following describes the difference between dynamic ROM and static ROM? -dynamic ROM is greater than static ROM -static ROM is greater than dynamic ROM -static ROM requires voluntary muscle activity but dynamic ROM does not -dynamic ROM requires involuntary muscle activity but static ROM does not
dynamic ROM is greater than static ROM
Select the aspect of training that requires additional emphasis when the aim is to improve change of direction ability a. strength b. eccentric strength c. reactive strength d. rate of force development
eccentric strength
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
eccentric, amortization, concentric
An athlete is able to identify that the back squat 1RM test is being used to test her maximal lower body strength. This is an example of which of the following? -reliability -face validity -convergent validity -interrater agreement
face validity
true or false? ballistic stretching is a safe way to increase flexibility
false
true or false? prior to puberty, both males and females are capable of changes in both muscle size and strength with properly implemented resistance training programs
false
The strength and conditioning professional's knowledge and skill development includes competencies in all of the following EXCEPT a. teaching and coaching b. exercise and sport science c. finance and appraisal d. administration and management
finance and appraisal
Which of the following is the period between the preparatory and competitive periods? a. strength/power b. first transition c. basic strength d. second transition
first transition
what exercises can be performed with a tire? -bench -squat -flip -all of the above
flip
in training the lower body during a resistance exercise session, __ exercises should be performed first -leg extension -leg curls -calf raises -front squats
front squats
the ability to use __ efficiently can have a huge impact on endurance training performance
fuel
what are major classifications of warm-up?
general warm-up specific warm-up
Which of the following muscles are primarily trained during the single-leg Romanian deadlift exercise? a. gluteus maximus b. rectus femoris c. vastus medialis d. trapezius
gluteus maximus
validity is typically measured relative to a known true measure that represents a __
gold standard
the muscle sense organs that detect muscle tension are __
golgi tendon organs
specificity deals with -the degree to which training can be quantified -the quality of training -the degree of metabolic and mechanical similarity between exercises -none of the above
the degree of metabolic and mechanical similarity between exercises
__ indicates how rapidly and how long a specific carbohydrate increases blood glucose
the glycemic index
pre-event static stretching does not appear to affect -range of motion -the passive tension in a muscle -the likelihood of injury -performance
the likelihood of injury
relative intensity is -1 RM body/mass -the load lifted in relation to maximum capabilities -the average load lifted per session -the average work accomplished per session
the load lifted in relation to maximum capabilities
a major limitation of static flexibility tests is -the subjectivity of the end position -the high cost of administration -their poor validity -the lack of normative data
the subjectivity of the end position
which class of lever is the biceps muscle flexing the elbow joint against resistance applied to the hand? third class all of the above first class second class
third class
which is true of the remodeling phase of healing? -no further exercise progression should occur so as to allow continued collagen healing -this healing phase may continue for 6 to 12 months after an injury even though the person will have resumed a majority of daily activities -the amount of inflammation is still increasing during this phase -collagen strength is at its weakest
this healing phase may continue for 6 to 12 months after an injury even though the person will have resumed a majority of daily activities
true or false? choosing a 40-yd dash to measure speed is an example of face validity
true
true or false? complete restoration of fluid lost during exercise cannot occur without electrolyte replacement
true
which of the following muscle fiber types is the MOST beneficial for a marathon runner? type IIa type IIx Type I type IIc
type I
which of the following has the greatest influence on an athletes dietary carbohydrate requirement? -current average daily fat intake -resting blood sugar levels -body size and body fat percentage -type, duration, and frequency of exercise
type, duration, and frequency of exercise
in what method of periodization might an athlete perform four sets with a 6RM load on the first day of the week, three sets with a 10RM load on the next training day, and five sets with a 3RM load on the last training day of the week? -linear periodization -traditional periodization -undulating periodization -fluctuating periodization
undulating periodization
isometric training can have its greatest training effect? -a very advanced strength-power athletes making an effort to contract their muscles explosively -very advanced strength-power athletes -weightlifters -untrained/novice strength-power athletes making an effort to contract their muscles explosively
untrained/novice strength-power athletes making an effort to contract their muscles explosively
which of the following is a method to increase the intensity of the plyometric lateral barrier hop drill -use only one leg -rest after each bound -pause between jumps over the barrier -change the barrier from a hurdle to a cone
use only one leg
a college basketball coach would like to know which one of her players has the most muscular power. which of the following is the MOST valid test for measuring muscular power? -1 RM bench press -100 m (109-yard) sprint -5 RM squat -vertical jump
vertical jump
Which of the following combination of tests would be most relevant for an American football wide receiver? a. bench press and 10-yard (9 m) sprint b. vertical jump and 10-yard (9 m) sprint c. bench press and 30- to 100-yard (27-91 m) sprint d. vertical jump and 30- to 100-yard (27-91 m) sprint
vertical jump and 30- to 100-yard (27-91 m) sprint
the best measure/estimate of resistance training volume is __
volume load
training __ equals sets (number) x repetitions (number) x resistance (weight)
volume-load
the most important injury-prevention measure employed prior to vigorous exercise is -static stretching -warming up -clothing -psyching up
warming up
volume load is an estimate of __
work accomplished
which of the following is not a variable that can be manipulated during interval training? -work:rest ratio -duration of the exercise interval -number of repetitions -intensity
work:rest ratio
Which of the following are the two main divisions of the skeletal system? Appendicular and axial Endergonic and exergonic upper and lower body medial and latera
Appendicular and axial
__ is defined as voluntary participation in activity with knowledge of the inherent risk(s)
Assumption of risk
True or False? Sensory neurons are also called efferent neurons.
False
True or False? The layer of connective tissue that surrounds a skeletal muscle is called the endomysium.
False
__ is the process of connective tissue replacing degenerating muscle fibers
fibrosis
Fundamental conditioning addresses A) general health concerns. B) the chance of injury. C) maximum aerobic capacity. D) fitness parameters specifically associated with a sport.
fitness parameters specifically associated with a sport.
the vertebrae are an example of which type of bone? long irregular short flat
irregular
which of the following upper body exercises requires the widest grip? -lat pulldown -low pulley row -incline press, barbell -bench press, barbell
lat pulldown
__ refers to the maximum rate at which an individual can consume oxygen
maximal oxygen consumption
which of the following elements of agility technical skills requires spatial and temporal control of body movements -orientation -balance -rhythm -differentation
orientation
which of the following is not part of the overall facility design process? a. postoperation phase b. predesign phase c. construction phase d. design phase
postoperation phase
__ is the simultaneous contraction of the muscle opposing the muscle that is being passively stretched
reciprocal inhibition
a reflex that simultaneously stimulates agonists and inhibits antagonists is termed __
reciprocal innervation
a reflex that simultaneously stimulates agonists and inhibits antagonists is termed__
reciprocal innervation
to place the torso in an ideal resistance-training position, all of the following should be performed except which? -the chin should be slightly forward and up -none of the above -the sternum should be lifted slightly out and up -shoulders should be pulled back slightly
the chin should be slightly forward and up
momentum can best be defined as the speed of an object the quantity of motion of an object
the quantity of motion of an object
true or false? plyometric exercises will improve jumping ability regardless whether or not resistance training exercises are utilized?
true
an aerobic athlete is planning a precompetition meal. if she is able to eat 2.5 hours before her event, what is the recommended amount of carbohydrate to consume if she weighs 110 pounds? -25 g -50 g -75 g -110 g
-50 g
exercises that require explosive power should utilize __ spotters? -0 -1 -2 -3
0
Which of the following is the effect size for a 10-week squat training program? The athletes' pretraining 1RM squat mean was 150 kg (330 pounds), the posttraining 1RM squat mean was 156 kg (343.2 pounds), and the standard deviation was 6 kg (13.2 pounds). a. -1.0 c. -0.03 d. 0.04 b. 1.0
1.0
the minimum recommended intake of protein for athletes is __ g/kg of body weight -0.7 -1.0 -1.4 -1.7
1.0
After a 2-hour outdoor training session, an athlete lost 3 pounds (1.4 kg). How much fluid should this athlete consume to return to a more ideal hydration state? -1.5 L (50 ounces) -3 L (96 ounces) -1.5 cups (355 ml) -3 cups (710 ml)
1.5 L (50 ounces)
a standard dose of HMB for an athlete wishing to increase strength and lean mass is __ per day
1.5 to 3.0 g
Which of the following is the recommended minimum amount of floor space for an athlete within a strength and conditioning facility? a. 36 square feet (3.3 m2) b. 64 square feet (5.9 m2) c. 100 square feet (9.3 m2) d. 144 square feet (13.4 m2)
100 square feet (9.3 m2)
A 50-year-old athlete with a resting heart rate of 60 beats/min is training at 70% of his maximal heart rate. Using the maximal heart rate method, what is his exercise heart rate? a. 102 beats/min b. 119 beats/min c. 137 beats/min d. 154 beats/min
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
12 hours/day at moderate altitudes for at least 3 weeks
Which of the following is the recommended ceiling height for a strength and conditioning facility? a. 6 to 8 feet (1.8-2.4 m) b. 9 to 11 feet (2.7-3.4 m) c. 12 to 14 feet (3.7-4.3 m) d. 15 to 17 feet (4.6-5.2 m)
12 to 14 feet (3.7-4.3 m)
the rotator cuff muscles act as stabilizers to the shoulder joint. during the remodeling phase of rotator cuff tendonitis rehabilitation of a basketball player, what exercise repetition range is MOST appropriate for improving the muscular endurance of the rotator cuff muscle? > 12-20 > 8-12 > 5-8 > 3-5
12-20
An athlete in the weight room is performing the barbell bench press. If he moves a mass of 75 kg with an acceleration of 2 m/s², what force is he exerting?
150 N
If an athlete is tested in the bench press and is found to have a 1RM of 220 pounds (100 kg), approximately what weight should this athlete lift if he is performing six repetitions per set? a. 200 pounds (91 kg) b. 195 pounds (88.6 kg) c. 185 pounds (85 kg) d. 175 pounds (79.5 kg)
185 pounds (85 kg)
a female athletes body fat percentage was measured before the competitive season. if she was classified as "leaner than average" what was her measurement? -<15% -16-18% -19-20% -21-25%
19-20%
which of the following is not an example of a functional test? -1RM bench press -broad jump for distance -vertical jump -single leg hop test
1RM bench press
During the 300-yard shuttle run, how far away are the lines and how many round trips are made to complete this test? -15 yards (13.7 m) apart with 20 trips -25 yards (22.9 m) apart with 6 trips -30 yards (27.4 m) apart with 10 trips -50 yards (45.7 m) apart with 3 trips
25 yards apart with 6 trips
if a 180-lb athlete does not wish to creatine "load" he could instead consume __ g of creatine per day
3 to 5
a good rule of thumb for how long to hold a static stretch is __ seconds -60 or more -30 -10 -45
30
when training for muscular endurance, approximately how long should rest periods be? -1 to 2 minutes -30 secs or less -3 to 5 minutes -2 to 3 minutes
30 seconds or less
according to research, what percentage of an athletes calories should come from fat? -40% -10% -30% -20%
30%
maximal power output is greatest using a load of -60% to 80% of 1RM -10% to 20% of 1RM -30% to 50% of 1RM ->85% of 1RM
30% to 50% of 1RM
articular cartilage has __ distinct layers 4 3 2 5
4
the overall intensity of a general warm-up should be about __ of aerobic capacity -40-60% -80-100% -60-8-% -20-40%
40-60%
Which of the following tests is NOT used to measure maximum muscular power? a) Margaria-Kalamen test b) vertical jump c) 40-yard sprint d) 1RM power clean
40-yard sprint
An athlete training for a marathon averages around 95 minutes of training a day at 75% of her VO2max. If she weighs 126 pounds (57 kg), what is her minimum recommended daily intake of carbohydrate? -85.5 g -285 g -456 g -570 g
456 g
which of the following are the appropriate fluid intake recommendations during practice and competition for children weighing 40 kg, even if they do not feel thirtsy? -5 ounces every 20 minutes -5 ounces every 40 minutes -9 ounces every 20 minutes -9 ounces every 40 minutes
5 ounces every 20 minutes
which of the following volumes has the potential to increase muscular strength the MOST? -1 set of 5 reps -1 set of 15 reps -5 sets of 15 reps -5 sets of 5 reps
5 sets of 5 reps
the optimal number of repetitions per movement for a dynamic warm-up appears to be - 1 to 2 - 5 to 10 - 3 to 4 -10 to 15
5 to 10
during prolonged activity in hot weather, an athlete should consume a sport drink that means which of the following guidelines? -5 to 10% of carbohydrate -0 to 5 degrees C -200 to 300 mEq of sodium per liter -12 to 15 mEq of potassium per liter
5 to 10% of carbohydrate
An athlete produced 840 watts of power in 0.6 seconds. How much work did this individual perform during the exercise?
504 J
Which of the following is the recommended amount of floor space for the standing shoulder press exercise if the athlete is using a 7-foot (2.1 m) barbell? a. 28 square feet (2.6 m2) b. 40 square feet (3.7 m2) c. 42 square feet (3.9 m2) d. 52 square feet (4.8 m2)
52 square feet (4.8 m2)
most data on glutamine supplementation suggest an effective dose ranging in area of -1 to 5 g -20+ g -6 to 10 g -10 to 15 g
6 to 10 g
Which of the following are the optimal temperature and humidity setting, respectively, for a strength and conditioning facility? a. 67 to 71 °F (19-21 °C); <60% b. 67 to 71 °F (19-21 °C); 60% to 70% c. 72 to 78 °F (22-25 °C); <60% d. 72 to 78 °F (22-25 °C); 60% to 70%
67 to 71 °F (19-21 °C); 60% to 70%
Training on instability devices can reduce the overall agonist force production capacity and power output of the athlete to less than _____ of what can be achieved in a stable condition. a. 20%. b. 50%. c. 70%. d. 90%.
70%
For men and women respectively, which of the following loads should be used for the YMCA bench press test? -40 pounds and 15 pounds -80 pounds and 35 pounds -95 pounds and 45 pounds -135 pounds and 65 pounds
80 pounds and 35 pounds
what percentage of all court cases concerning athletic injuries deal with some aspect of supervision? a. 20% b. 60% c. 40% d. 80%
80%
excessive intake of which of the following vitamins can lead to liver damage, dizziness and joint pain? -A -D -E -K
A
Which of the following should be required of the assistant strength and conditioning professional? a. certification b. responsibility for all of the sport teams c. budget preparation d. staff supervision e. A&B are correct f. B&D are correct
A & B are correct
If a strong athlete incorporates only unilateral training into his or her program, what might the strength and conditioning professional expect to happen? a. A bilateral facilitation will occur. b. A bilateral deficit will be developed. c. A reduction in bilateral asymmetries will occur. d. Only unilateral strength will increase.
A bilateral facilitation will occur.
To which of the following structures do the cross-bridges attach during muscle action? Actin Sarcolemma M-bridge Myosin
Actin
Cortisol is released by which tissue? Thymus Adrenal cortex Adrenal medulla
Adrenal cortex
The pathway of nerve impulses from the periphery to the central nervous system contains __. Axons Alpha motor neurons Afferent neurons Efferent neurons
Afferent neurons
What joint compromises the ankle and wrist joints? Hyaline Multiaxial Biaxial
Biaxial
During muscle relaxation, cessation of the electrical implse stops the release of __ from the sarcoplasmic reticulum. Myosin ATPase Acetylcholine Calcium Sarcoplasm
Calcium
Which of the following substances regulates muscle actions? Troponin Potassium Calcium
Calcium
Chondrocytes deposit __ in cortical bone. Calcium carbonate Erythropoietic stem cells Calcium phosphate Collagen
Collagen
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 The sliding-filament theory ATP regeneration The size principle
Crossbridge recycling or crossbridge recharging
Another term for negative feedback is ___ regulation. Neurotrophic Thermoregulatory Cybernetic Osmolarity
Cybernetic
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 and a secondary area of need. b. Determine strengths and weaknesses by comparing results to performance standards. c. Distribute the time available for agility development based on need identification. d. Provide a preliminary plan for transition of percent distribution through the training blocks.
Determine strengths and weaknesses by comparing results to performance standards
True or False? A reduction in resting heart rate is probably the result of increased sympathetic stimulation
False
True or False? Humans experience hormonal variations based on the time of year (seasonal variation).
False
True or False? The system of testosterone regulation in females is the same as that in males.
False
__ training challenges all systems of the body and may help reduce the boredom and monotony associated with daily training
Fartlek
Skeletal muscle can be subdivided into bundles of fibers called __. Myofibrils Motor units Epimysium Fasciculi
Fasciculi
A high serum level of which of the following substances is protective against heart disease? -cholesterol -VLDL -triglycerides -HDL
HDL
An athlete is performing a concentric isokinetic elbow flexion and extension exercise. Which of the following type(s) of levers occur(s) at the elbow during this exercise? I. first class. II. second class. III. third class. a. I only. b. II only. c. I and III only. d. II and III only.
I and III only
A strength and conditioning facility's tallest pieces of equipment should be placed along the perimeter alls to I. prevent equipment from tipping over. II. improve facility visibility. III. anchor them to the walls. IV. allo proper lifting technique. a. I and IV only b. II and III only c. II, III, and IV only d. I, II, and III only
I, II, and III only
Routine maintenance and cleaning of a strength and conditioning facility and its equipment provide for I. safe participation. II. protection of investments. III. enhanced facility appearance. IV. improved athletic performance. a. I and IV only b. II and IV only c. I, II, and III only d. II, III, and IV only
I, II, and III only
Which of the following may compromise safety in the lifting platform area? I. splinters in the platform II. misplaced bumper plates III. chalk buildup IV. a wooden surface a. I and III only b. II and IV only c. I, II, and III only d. II, III, and IV only
I, II, and III only
When deciding which non university individuals and groups can use the university strength and conditioning facility, which of the following individuals should provide approval? I. team doctor II. athletic director III. athletic trainer IV. strength and conditioning director a. I and III only b. I and IV only c. II and III only d. II and IV only
II and IV only
For the third day in a row, a member of the crew team has worn sandals to the strength and conditioning facility to work out. He has been reminded of the guidelines in response to each of the previous two incidents. What are examples of appropriate actions for the strength and conditioning director to take at this time? I. permanent dismissal from the facility II. documentation of the offense III. explanation of the importance of wearing proper footwear IV. dismissal from the facility for one week a. I and III only b. III and IV only c. I, II, and III only d. II, III, and IV only
II, III, and IV only
Eighty-five to ninety percent of all intervertebral disk herniations occur at what two locations? S1-S2 and L3-L4 T4-T5 and T5-L1 L4-L5 and L5-S1 T5-L1 and S1-S2
L4-L5 and L5-S1
__ is defined as a legal responsibility, duty, or obligation
Liability
Which of the following describes an athlete's maximum lactate steady state? a. Maximal lactate production is equal to maximal lactate clearance. b. Blood lactate concentration is greater than resting lactate levels. c. Maximal lactate production is greater than maximal lactate clearance. d. Blood lactate concentration is lower than resting lactate levels.
Maximal lactate production is equal to maximal lactate clearance.
provide a sample schedule of how to integrate both plyometrics and resistance training into a 4-day training week
Monday- Resistance- High-intensity upper body-Plyometrics-Low intensity lower body Tuesday- Resistance- low intensity lower body- Plyometrics- high intensity upper body Thursday- Resistance training- low intensity upper body- Plyometrics- high-intensity lower body Friday- Resistance- high-intensity lower body- Plyometrics -low-intensity upper body
A reflex that involves only one synapse in the spinal cord is called a(n) Monosynaptic reflex Intersegmental reflex Suprasegmental reflex Multisynaptic reflex
Monosynaptic reflex
__ is defined as a manufacturers and/or vendors legal responsibilities if someone sustains injury or damage due primarily to a defect or deficiency in design or production
Product liability
The division of the nervous system concerned with the control of skeletal muscle contractions is called the __. Parasympathetic nervous system Autonomic nervous system Sympathetic nervous system Somatic nervous system
Somatic nervous system
When considering the vertical jump, which of the following will most likely have the greatest transfer of training effect? A) Isometric squats performed explosively B) Lunges C) Squat jumps at 50% of 1 RM D) Leg extensions
Squat jumps at 50% of 1 RM
__ is defined as what a prudent and reasonable person would do under similar circumstances
Standard of care
Which of the endocrine hormones can travel through the cell membrane? Peptides None of these travel through the cell membrane Amines Steroids
Steroids
The pelvis is located ___ to the patella. Inferior Superior Medial Lateralf
Superior
The chronotropic effect is caused by stimulation of the __ nervous system and causes the heart rate to ___. Parasympathetic; decrease Sympathetic; increase Sympathetic; decrease Parasympathetic; increase
Sympathetic; increase
Which articulation is characterized by being immovable and bound tightly by fibrous tissue? Synarthrosis Amphiarthrosis Diarthrosis All of the above
Synarthrosis
which of the following sequences will produce the MOST reliable results? -T test, 1RM power clean, 1RM bench press, 1.5 mile run -1RM power clean, T test, 1.5 mile run, 1RM bench press -1.5 mile run, 1RM bench press, T test, 1RM power clean -1RM bench press, 1RM power clean, T test, 1.5 mile run
T test, 1RM power clean, 1RM bench press, 1.5 mile run
what is the formula for the calculation of torque? T=N*m T=m*a T=F*a T=F*d
T=F*d
In upright sprinting, an athlete's stride length is largely dependent on ___ A. Athletes flexibility B. The amount of vertical force produced during the stance/support phase C. Athletes stride rate
The amount of vertical force produced during the stance/support phase
Which of the following describes a technique guideline for an optimal running gait? a. The 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 and continue to shift. d. The shoulders should be rounded.
The arms should swing in a reciprocating motion with the lower body.
what general modification to the periodized program is typically used for seasonal sports?
The competition phase is prolonged and the peaking phase is removed.
describe how the body should be positioned during execution of the kettlebell bent row
The support hand should be flat on the bench, the back should be flat, and the head should be up.
True or False? Bone mineral density is an indicator of long-term (skeletal) health. It is generally accepted that those who achieve good bone mineral density are less at risk for having an osteoporotic fracture later in life.
True
True or False? The autocrine method of transporting hormones means that the compound remains in the cell to influence the activity of the cell in some manner.
True
True or False? The muscle spindle is arranged parallel to the extrafusal fibers.
True
True or False? The sinoatrial node is also known as the pacemaker of the heart.
True
True or false? Contraction of a muscle causes the Golgi Tendon Organ to discharge.
True
true or false? the cell membrane of the muscle fiber is known as the sarcolemma.
True
how can flexibility be enhanced with resistance training?
Use full range of motion and good technique
periodization is -a method of overtraining -a method of linear volume training -a method of linear intensity training -a logical method of varying volume and intensity over time
a logical method of varying volume and intensity over time
glutamine can be classified as -an essential amino acid -a nonessential amino acid -a nonessential but "conditionally" essential amino acid -none of the above
a nonessential but "conditionally" essential amino acid
which of the following describes muscle and connective tissue elasticity? -the ability of a muscle to stretch -ability to return to original resting length after a passive stretch -the tendency to gain GTOs from a ballistic stretch -the tendency to assume a new and greater length after a passive stretch
ability to return to original resting length after a passive stretch
resistance exercise training has been shown to improve __ local muscular endurance -absolute -relative -potential -both absolute and relative
absolute
sandbags provide an __ resistance rather than a __ resistance
active, static
which muscle group is an antagonist to the hip flexion and knee extension in the early flight phase of linear sprinting -hamstrings -gastrocnemius -quadriceps -adductors
adductors
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 in direction B. Agility C. Acceleration
agility
what hormone(s) is/are responsible for fluid regulation within the body? aldosterone antidiuretic hormone testosterone aldosterone & antidiuretic hormone
aldosterone & antidiuretic hormone
adjusting program variables within a resistance program can influence which of the following -resistance training adaptations -magnitude of strength gains -lactate concentrations -all of the above options are correct
all of the above
carbohydrate storage in the muscles can be maximized by -eating a high-carbohydrate diet -eating foods in high carbohydrates within 2 hours of strenuous exercise -drinking a carbohydrate beverage during long-term exercise -all of the above
all of the above
consumption of caffeine may promote -lipolysis -stimulation of the central nervous system -enhancement of endurance performance -all of the above
all of the above
strength gains are influenced by -repetition velocity -rest period length -number of reps per set -all of the above
all of the above
which of the following are true statements about the safety of testing? -consider the temperature and humidity, particularly when testing outdoors in hot, humid weather -the athlete should wear a lifting belt for 1-RM squats -athletes should wear shoes designed for the surface -all of the above
all of the above
which of the following is a type of carbohydrate?
all of the above
proteins are composed of -disaccharides -monosaccharides -amino acids -nucleic acids
amino acids
weight gain should be accomplished in athletes by combining -an increased-calorie nutritional diet combined with rest -strenuous interval training combined with a high-fiber diet -interval training combined with a high-carbohydrate diet -an increased-calorie nutritional diet combined with resistance exercise
an increased-calorie nutritional diet combined with resistance exercise
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? -pica -binge eating -bulimia nervosa -anorexia nervosa
anorexia nervosa
All of the following are recommended ways the strength and conditioning professional can safely monitor athletes in a training facility EXCEPT a. being qualified and vigilant b. knowing the health status of the athletes who are present c. monitoring and reinforcing the rules and regulations of the facility d. asking more experienced athletes to help supervise newer athletes
asking more experienced athletes to help supervise newer athletes
which of the following is defined as knowing that an inherent risk exists with participation in an activity, but choosing to participate anyway a. negligence b. liability c. standard of care d. assumption of risk
assumption of risk
Which of the following is the best exercise to train the anatomical core musculature in individuals who want to improve sport performance? a. prone plank b. side plank c. back squat d. leg raise
back squat
An athlete performing which of the following workouts has the greatest need for a weight belt? -back squat at 90% 1 RM -deadlift at 50% 1RM -lat pulldown at 95% 1RM -bench press at 85% 1RM
back squat at 90% 1RM
to improve lower body muscular power, which of the following would be an example of a traditional resistance training exercise that may be combined with plyometric movements -back squat jump -double leg tuck jump -dingle leg hop -pike jump
back squat jump
which type of joint in the body typically exhibits the greatest ROM? -hinge -saddle -ellipsoidal -ball-and-socket
ball-and-socket
An athlete is performing back squats at 95% of her 1RM for six sets of two repetitions. This is most consistent with which phase of training? a. muscular endurance b. specific preparatory c. hypertrophy/strength endurance d. basic strength
basic strength
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 -go shirtless or wear loose-fitting tank tops and shorts -be attentive to cramps, nausea and dizziness -monitor heart rate
be acclimatized to the heat and humidity for 2 hours before testing
in the testing of athletes who will be compared to each other, motivation should -not be given -be high -be low -be consistent
be consistent
an athlete who is an archer is struggling with anxiety prior to his performance, which is also causing his hands and body to shake. which of the following would be the most ideal ergogenic aid to help him with these issues? -beta blockers -beta adrenergic agonists -erythropoietin -bolasterone
beta blockers
which of the muscles or muscle groups have a fusiform pennation? tibialis posterior rectus femoris deltoid biceps brachii
biceps brachii
list the 3 muscle names that are primarily responsible for horizontal propulsion during linear sprinting
biceps femoris, semitendinosus, semimembranosus
Weaker individuals often display _______________ and may benefit from the use of unilateral training methods. a. bilateral facilitation b. unilateral deficits c. bilateral deficits d. unilateral facilitation
bilateral deficits
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 conditioning professional suspect? -pica -binge eating -bulimia nervosa -anorexia nervosa
binge eating
spotters should be conscious of which of the following during the execution of an exercise? -collars secured on both sides of the barbell -body alignment -other equipment located outside the training area -all of the above
body alignment
As an athlete's body size increases, which of the following describes how body mass and muscular strength change? muscular strength and body mass increase at the same time muscular strength increases more rapidly than body mass body mass increases more rapidly than muscular strength
body mass increases more rapidly than muscular strength
To compare performances of Olympic weightlifters of different body weights, the classic formula divides the load lifted by the athlete's? body weight squared body weight body weight to the two-thirds power lean body weight
body weight to the two-thirds power
General preparation is a training phase usually associated with A) macrocycles. B) microcycles. C) mesocyles. D) both B&C
both B&C
in attempting to improve power by using plyometric exercises, the instructions should focus on -slow, controlled movements -fast, explosive movements -soft landing -both fast, explosive movements and soft landing
both fast, explosive movements and soft landing
expression of muscular strength requires -neurological recruitment of muscle fibers -ability of the muscle fibers to contract -type ii muscle fibers -both neurological recruitment of muscle fibers and the ability of the muscle fibers to contract
both neurological recruitment of muscle fibers and the ability of the muscle fibers to contract
What type of lower body plyometric drill requires a higher horizontal speed than the other types of drills? -jump in place -standing jump -multiple hops -bounding
bounding
based on published research, which of these supplements has the most scientific support? -glycerol -caffeine -HMB -Leucine
caffeine
the primary macronutrient that is addressed in the precompetition meal is -vitamin -protein -carbohydrate -fat
carbohydrate
according to the recommendations of the food guide pyramid, what percentage of calories should come from carbohydrates, fats, and protein respectively? -carbohydrate 40%; protein 30%; fat 30% -carbohydrate 55%; protein 20%; fat 20% -carbohydrate 80%; protein 10%; fat 10% -carbohydrate 55% to 60%; protein 12% to 15%; fat 30%
carbohydrate 55% to 60%; protein 12% to 15%; fat 30%
what combination of macronutrients are a good dietary strategy for athletes pre and post workout?
carbohydrates & protein
all of the following individuals can provide medical supervision during a college soccer match except -team physician -certified strength and conditioning specialist -sports certified physical therapist -athletic trainer
certified strength and conditioning specialist
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? a. off-season b. preseason c. competitive d. strength/power phase
competitive
if an adult is training to increase muscle hypertrophy which of the following is a primary nutrition recommendation? -consume 10 g of high-quality, high leucine protein immediately after exercise -consume 20 g of high-quality, high leucine protein every 3 to 4 hours -consume 25 g of high glycemic carbohydrate immediately after exercise -consume 65 g of high glycemic carbohydrate every 3 to 4 hours
consume 20 g of high-quality, high leucine protein every 3 to 4 hours
all of the following actions during the ground support phase contribute to optimal stride length and frequency EXCEPT -minimizing the horizontal breaking force -maximizing the backward velocity of the leg -contacting the ground ahead of the center of gravity -limiting excessive range of motion at the ankle
contacting the ground ahead of the center of gravity
which of the following substances has been shown by multiple research studies to improve strength performance? -androstenedione -L carnitine -creatine -chormium
creatine
which of the following combinations has been shown to provide additive benefits for individuals training to increase strength? -creatine + HMB -HMB + EAA (essential amino acids) -BCAA + EAA -caffeine + glycerol
creatine + HMB
An athlete who typically runs for 70 minutes at 65% to 75% of her 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 for 30 minutes b. swimming at 60% of for 50 minutes c. running at 50% of for 90 minutes d. cycling at 75% of for 70 minutes
cycling at 75% of for 70 minutes
which of the following is an example of a closed kinetic chain exercise? -deadlift -lateral raise -bench press -shoulder press
deadlift
Which of the following is a field and court drill for a novice athlete who needs to work on eccentric strength? a. unilateral lifts b. deceleration drills c. leaning drills d. Olympic lifts
deceleration drills
static stretching prior to physical activity will likely __ muscular performance -increase -either not affect or decrease -not affect -decrease
decrease
warm-up and dynamic stretching prior to vigorous exercise will likely __ risk of muscular injury -decrease -either not affect or decrease -not affect -increase
decrease
beta blockers are associated with which of the following ergolytic effects? -decreased oxygen consumption -increased maximal heart rate -increased blood pressure -decreased time between heartbeats
decreased oxygen consumption
all of the following describe caffeine's role in improving athletic performance EXCEPT -increased power production -decreased urine production -decreased glycogen depletion -increased fat oxidation
decreased urine production
as the load increases, the maximal number of repetitions that can be performed __.
decreases
The bench press, vertical jump, and 10 m sprint are the MOST valid tests for which of the following American football positions? a. quarterback b. defensive back c. wide receiver d. defensive linemen
defensive linemen
__ is a term used when exercising individuals do not sufficiently replace lost fluid at a rate equal to water loss via sweat
dehydration
The loss of physiological adaptations upon the cessation of training is an example of A. Specificity of training B. Cross training C. Detraining D. Tapering
detraining
the priority of off-season training is to develop -developing the fitness base -specialized work -correcting deficiencies -peaking for competition
developing the fitness base
all of the following exercises require one or more spotters except -barbell back squat -supine triceps extension -dumbbell seated alternate-arm biceps curl -standing barbell press
dumbbell seated alternate-arm biceps curl
all of the following exercises require one or more spotters except -dumbbell seated alternate-arm biceps curl -supine triceps extension -standing barbell press -barbell back sqaut
dumbbell seated alternate-arm biceps curl
Placing the __________________ in the center of the room would create a space with a clear view for coaches or facility supervisors. a. dumbbell rack b. circuit training machine c. elliptical d. stationary bike
dumbell rack
When examining factors that provide insight into an athlete's change-of-direction and agility performance capabilities, all of the following are typically considered EXCEPT a. duration of the test b. perceptual-cognitive ability c. ground contact times during the plant phase d. ground reaction forces during the plant phase
duration of the test
An athlete is performing repeated walking knee lift stretches. Which of the following is the best definition of the type of stretching being completed? -passive stretching -dynamic stretching -ballistic stretching -PNF stretching
dynamic stretching
what are the major kinds of stretching exercises?
dynamic stretching, passive stretching, ballistic stretching, PNF stretching, static stretching, active stretching
which of the following proteins has an amino acid profile MOST similar to the bodys needs? -soy -egg -rice -wheat
egg
which of the following is a nontemperature-related effect of a warm up? -elevation of baseline oxygen consumption -enhanced neural funtion -disruption of transient connective tissue bonds -increase in muscle temperature
elevation of baseline oxygen consumption
which of the following is NOT a component of an emergency plan? a. emergency communication b. emergency medicine c. emergency personnel d. emergency equipment
emergency medicine
the term __ refers to a food that offers no nutritional value other than energy itself
empty calories
When an eating disorder is suspected, the strength and conditioning professional should -monitor the athletes daily food intake -provide nutritional information -require frequent weigh-ins -encourage further assessment by an eating disorder specialist
encourage further assessment by an eating disorder specialist
all of the following are factors that may affect the amount of muscle damage experienced by athletes in high-intensity intermittent sports EXCEPT -duration of the workout -body size of the athlete -intensity of the workout -endurance capabilities of the athlete
endurance capabilities of the athlete
which of the following is a temperature-related effect of a well-designed warm up? -enhanced neural function -postactivation potentiation -increased blood flow to muscles -elevated baseline oxygen consumption
enhanced neural function
during exercise, the rate at which energy is expended is most related to __
exercise intensity
a lack of variation and a lack of quantifying work load can cause the acceleration of the __ phase of Selye's general adaptation syndrome (GAS)
exhaustion
which of the following factors is held constant during a traditional resistance training exercise? -external load -speed of movement -range of motion -mechanical advantage
external load
true or false? a body is balanced if its line of gravity falls outside its base of support.
false
true or false? creatine supplementation has been shown to harm the kidneys of athletes
false
true or false? greater strength gains are seen when athletes use only concentric muscle actions during resistance training
false
true or false? in resistance training (16 weeks), single sets probably produce superior alternations in max power compared to multiple sets
false
true or false? interval training is also known as long, slow distance training and overdistance training
false
true or false? muscle can generate more tension during concentric contraction than during eccentric contraction.
false
true or false? static stretching prior to vigorous exercise will decrease the risk of injury
false
true or false? the central nervous system includes the brain and lower neurons
false
true or false? the smallest carbohydrates are polysaccharides such as starch, cellulose, and glycogen
false
Which of the following is a type of aerobic endurance training that involves easy running (70% combined with short, fast bursts of running (85-90% for short time periods? a. Fartlek b. high-intensity interval c. aerobic-anaerobic interval d. pace/tempo
fartlek
list the 5 types of training approaches discussed for improving aerobic performance?
fartlek training interval training repetition training or HIIT long, slow distance training pace/tempo training
list the benefits of resistance training for distance athletes
faster recovery from injuries prevention of overuse injuries reduction of muscular imbalances
which of the following factors will affect the stretch-shortening cylce -gender -fatigue -fiber type -arm swing
fatigue
which of the following phases of healing is characterized by random deposits of type III collagen fibers along the injured structure? -fibroblastic repair -inflammatory response -maturation remodeling -phagocytosis macrophage
fibroblastic repair
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. first transition period
first transition phase
which of the following is the definition of power? force x velocity torque x time mass x acceleration force x distance
force x velocity
because of the large size of the kegs, it is recommended that all keg exercises be performed with a __ range of motion
full
all of the following are typically the result of overuse except -microtraumatic injury -tendonitis -stress fracture -grade iii ankle sprain
grade iii ankle sprain
what does the symbol "g" represent? the mass of the earth gravitational acceleration gravitational weight force the coefficient of gyration
gravitational acceleration
the force produced because of the enormous size of the planet earth attracting to all objects around is called __.
gravity
Epigallocatechin gallate (EGCG) is an ingredient found in -green tea extract -pork -raw salmon -none of the above
green tea extract
Some of the highest bone mineral densities have been seen in which of the following types of athletes? field hockey players swimmers gymnasts cross-country skiers
gymnasts
which muscle group is primarily responsible for horizontal propulsion during linear sprinting? -gastrocnemius -soleus -hamstrings -quadriceps
hamstrings
if athlete A and athlete B do the same amount of work during a dead lift, yet athlete A requires more time to complete the repetition, then athlete A -has a greater power output -has a lower power output -has the same power output as athlete B -none of the above, as time has no bearing on power output
has a lower power output
a macrocycle generally progresses as -high volume, low intensity to low volume, low intensity -low volume, high intensity to high volume, low intensity -low volume, low intensity to high volume, high intensity -high volume, high intensity to low volume, low intensity
high volume, low intensity to low volume, low intensity
Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session? a. high-intensity lower body resistance training with low-intensity upper body plyometrics b. low-intensity lower body resistance training with low-intensity upper body plyometrics c. high-intensity upper body resistance training with high-intensity upper body plyometrics d. low-intensity upper body resistance training with high-intensity upper body plyometrics
high-intensity lower body resistance training with low-intensity upper body plyometrics
the primary movement during the second pull phase of the power clean exercise is -knee flexion -hip extension -dorsiflexion -hip flexion
hip extension
in performing power exercises (power clean, power snatch, power jerk) which three joints extend explosively? -elbow, knee, ankle -hip, knee, ankle -shoulder, elbow, hip -wrist, shoulder, knee
hip, knee, ankle
the term "triple extension" in the support phase of linear sprinting happens in what order? -ankle, hip, knee -distal to proximal -hip, knee, ankle -from the ground up
hip, knee, ankle
training machines that use the resistance produced when fluid is forces through a small aperture are called ___ machines.
hydraulic
which of the following conditions is defined as having diluted blood sodium levels (<130 mmol/L)? -hypohydration -hypernatremia -hyponatremia -euhydration
hyponatremia
the energy lost in the recovery following the stretch and release of a viscoelastic material is -elongation -hysteresis -static flexibility -stiffness
hysteresis
During a free weight exercise, muscle force varies with which of the following? i. perpendicular distance from the weight to the body joint ii. joint angle iii. movement acceleration iv. movement velocity squared
i and iii only
after performing the hold-relax with agonist contraction PNF stretch for the hamstrings, which of the following explains the resulting increase in flexibility i. autogenic inhibition ii. stretch inhibition iii. reciprocal inhibition iv. crossed-extensor inhibition -i and iii only -ii and iv only -i, ii, and iii only -ii, iii, iv only
i and iii only
the basketball coach says his starting center needs to jump higher. in addition to beginning a plyometric 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 and iii only -ii and iv only -i, ii, and iii only -ii, iii, and iv only
i and iii only
The medium-sized training cycle that lasts two to six weeks in duration is referred to as a I. block of training II. macrocycle III. microcycle IV. mesocycle a) II and III only b) I and IV only c) I , II, and IV only d) III and IV only
i and iv only
Flexibility of which of these muscle groups of body areas is assessed during the sit-and-reach test? i. hamstrings ii. erector spinae iii. lumbar spine iv. hip flexors - ii and iv only - i, ii, and iii only - ii, iii, and iv only - i and iii only
i, ii, and iii only
Which of the following should be assessed before beginning a lower body plyometric training program? I. balance II. strength III. speed IV. lean body mass -i and ii only -ii and iv only -i, ii, and iii only -i, ii, iii, and iv
i, ii, and iii only
which of the following dietary supplements is (are) considered a stimulant? i. creatine ii. caffeine iii. HMB iv. citrus aurantium -ii and iv -i and ii -iii and iv -i and iii
ii and iv
which of the following phases are commonly used to vary workouts during the preparatory period? i. cardiovascular ii. hypertrophy iii. supercompensation iv. basic strength -i and iii only -ii and iv only -i, ii, and iii only -ii, iii, and iv only
ii and iv only
which of the following grips should be used during the deadlift exercise? i. supinated ii. closed iii. pronated iv. alternated -i and iii only -ii and iv only -i, ii, and iii only -ii, iii, and iv only
ii, iii and iv only
Which of the following adaptations occur as an outcome of an aerobic endurance training program? I. increased disturbance of the acid base balance II. greater utilization of fat as a fuel source III. increased oxygen delivery to working tissues IV. higher rate of aerobic endurance production -i and iii only -ii and iv only -i, ii, and iii only -ii, iii, and iv only
ii, iii, and iv only
which of the following is the purported ergogenic effect of oral supplementation of arginine? -decreased nitric oxide levels -increased maximal strength -increased muscle blood flow -decreased synthesis of creatine
increased muscle blood flow
which of the following BEST explains the requirement for increased protein intake by athletes? -increased need for tissue repair -the quality of protein consumed -decreased protein oxidation during aerobic exercise -restriction of calories to lose weight
increased need for tissue repair
which phase occurs 3 to 20 days after injury and is characterized by decreasing inflammation and pain, formation of new capillaries, and collagen synthesis? -return to sport -inflammation phase -remodeling phase -repair phase
inflammation phase
describe three types of protective legal documents commonly used in the health/fitness field and applicable in strength and conditioning settings
informed consent, agreement to participate, waiver
instructions for plyometric exercises can focus on two distinct areas of motor development: _ and _
injury prevention, performance enhancement
list the structural components of the neurophysiological model of plyometric training exercises
intrafusal muscle fibers (muscle spindle), extrafusal muscle fiber, alpha motor neurons
an athlete performing ballistic stretching should follow which of the following guidelines? -hold for 15 to 30 seconds -involve an active muscular effort -stretch to the point of mild discomfort -remain in the end position without movement
involve an active muscular effort
all of the following are characteristics of sports with an increased prevalence of disordered eating and eating disorders EXCEPT -involvement of a strength component -emphasis on leanness -emphasis on aesthetics -involvement of weight classes
involvement of a strength component
a deficiency in which of the following nutrients is the most prevalent nutrition deficiency worldwide and can cause weakness, fatigue, and decreased exercise capacity? -calcium -B12 -protein -iron
iron
the following is the most likely contributor to fatigue and poor performance -low calcium intake -omega-3 fatty acid deficiency -low protein intake -iron deficiency
iron deficiency
the primary movement in performing a leg curl is __
knee flexion
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 -toes -ankles -knees -hips
knees
Which of the following exercises requires the least amount of recovery time between training sessions? a. lateral raise b. bench press c. leg (knee) extension d. front squat
lateral raise
which of the following motor skills requires a takeoff from one foot and landing on the other? -leap -gallop -skip -hop
leap
which of the following lower-body exercises is a single-joint exercise? -barbell lunge -barbell back squat -leg press -leg extension
leg extension
the water-filled dumbbells provide a resistance that is -more dynamic than that of the kegs -less dynamic than that of the kegs -as dynamic as that of the kegs -too challenging for all but the most experienced lifter
less dynamic than that of the kegs
in selecting the resistance to be used in a keg bench press, the athletes should select a weight that is: -heavier than the resistance they would use performing the same exercise with a barbell -it does not matter what the weight is in comparison to performing the same exercise with a barbell -lighter than the resistance they would use performing the same exercise with a barbell -of the same resistance they would use performing the same exercise with a barbell
lighter than the resistance they would use performing the same exercise with a barbell
most endurance programs focus on what type of training during the off-season -long, slow distance -repetition -fartlek -interval
long, slow distance
which of the following describes fartlek training -lower intensity training performed for long periods of time -loosely structured training that alternates between fast, intense running and slower recovery jogs -training that allows for a grater quantity of normally exhausting training to be performed -none of the above
loosely structured training that alternates between fast, intense running and slower recovery jogs
Which of the following BEST describes appropriate activity during the second transition period for a college soccer player -high volume plyometric exercise -low intensity recreational exercise -sport specific exercise -high intensity aerobic exercsie
low intensity recreational exercise
a female basketball player has the following test results: 1-RM bench press, 150 lb; sit-up, 60; push-ups, 45; vertical jump, 12 in; 20 yd dash, 2.8 sec; mile run, 5 min 22 s. the area she needs to focus on the MOST is -lower-body strength and power -upper body endurance -core body strength and endurance -upper body strength and power
lower body strength and power
Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump? a. greater stored elastic energy b. lower potentiation c. more rapid eccentric element d. reduced range of motion
lower potentiation
in a traditional periodization scheme, the longest phase of variation is the __
macrocycle
What type of drill used to warm up for a plyometric training session emphasizes posture and movement technique -marching -jogging -skipping -footwork
marching
Which of the following is an advantage of variable-resistance training? a. minimizes the external load b. improves compensatory deceleration c. maximizes the mechanical disadvantage d. matches the changes in joint leverage
matches the changes in joint leverage
the golgi tendon organ is involved in the myotatic reflex is located within the muscle tissue is activated by deep pressure within a joint may have a protective function during movement
may have a protective function during movement
in a group of test scores, the __ is the middle score from the entire group of scores -median -mode -arithmetic score -t score
median
the exact middle of a set of scores describes the __
median
sodium bicarbonate supplementation counteracts -metabolic acidosis -pulmonary acidosis -metabolic alkalosis -metabolic neutrality
metabolic acidosis
which of the following is the cause of an athletes overstriding when sprinting at maximum velocity -deficient force production -inadequate push-off force -insufficient mobility -misunderstanding of force application
misunderstanding of force application
which of the following is not part of the conduction system in the heart? bundle of HIS mitral valve atrioventricular node sinoatrial node
mitral valve
__ involve two or more joints that change angles during the movement of a repetition
multijoint exercises
list the 7 steps for designing a resistance training program
needs analysis, exercise selection, training frequency, exercise order, training load and repetitions, volume, rest periods
research-documented side effects from creatine supplementation include -muscle cramps/strains -dehydration -both A and B are correct -none of the above
none of the above
if a coach if planning to schedule testing and it must all be performed on the same day, which is the most idea sequencing for testing?
nonfatiguing, agility, maximum power and strength, sprints, local muscular endurance, anaerobic capacity, aerobic capacity
__ is the specific time at which you consume certain nutrients to enhance the adaptive response to exercise
nutrient timing
which one of these foods has the lowest glycemic index? -peanuts -apple -honey -yogurt
peanuts
An American football lineman has difficulty driving into defensive linemen and believes he has lost his explosive ability. Which of the following is the Best exercise order to help this athlete improve his performance? -back squat, hip sled, leg curl, power clean -power clean, back squat, hip sled, leg curl -leg curl, back squat, power clean, hip sled -hip sled, power clean, leg curl, back squat
power clean, back squat, hip sled, leg curl
when planning and designing a new strength and conditioning facility, a feasibility study should occur during which phase? a. preoperation b. construction c. predesign d. design
predesign
which of the following is characterized of anorexia nervosa? -secretive eating -normal body weight -preoccupation with food -very low dietary fat intake
preoccupation with food
when determining a baseball player's resistance training program needs, all of the following factors should be considered EXCEPT -position on the field -past medical history -programs of other players -training status
programs of other players
a gradual increase in the training load is an example of -progressive overload -volume -periodization -the SAID principle
progressive overload
which of the following is a macronutrient? -protein -fiber -sodium -water
protein
neural control affects the maximal force output of a muscle by determining which and how many motor units are involved in a muscle contraction and the rate at which the motor units are fired. these two factors are known as what, respectively? recruitment; rate coding firing rates; recruitment EMG; firing rates rate coding; EMG
recruitment; rate coding
the muscle buffering capacity relates to an athletes ability to -produce B-alanine -gain lean muscle mass -use amino acids -regulate H+ concentrations
regulate H+ concentrations
Which of the following is an antagonistic muscle group in the bench press exercise? a. anterior deltoid b. serratus anterior c. rhomboids d. triceps brachii
rhomboids
Which of the following is a standard for safe and sufficient access to a strength and conditioning facility? a. rough strips on the edge of each step b. single door on each wall of the facility c. ramp run of 6 inches (15 cm) for every 2-inch (5 cm) floor rise d. wheelchair lift for any change in floor height exceeding 5 inches (13 cm)
rough strips on the edge of each step
dynamic stretching is the MOST similar to which of the following? -static stretch -specific warm-up -low intensity stretch -general warm up
specific warm up
the responsibility of clearing an athlete for participation in a strength and conditioning program belongs to which of the following individuals? a. athletes parents b. athletic director c. sports medicine staff member d. head strength and conditioning coach
sports medicine staff member
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 -step up RIGHT foot, step up LEFT foot, step down RIGHT foot, step down LEFT foot -step up LEFT foot, step down LEFT foot, step up RIGHT foot, step down RIGHT foot -step up LEFT foot, step up RIGHT foot, step down LEFT foot, step down RIGHT foot
step up RIGHT foot, step up LEFT foot, step down LEFT foot, step down RIGHT foot
which of the following techniques to flip a heavy-equipment tire commonly uses the narrowest hand position or grip? -shoulders against the tire -backlift -sumo -back flip
sumo
implement training should -make up the majority of the training program -supplement traditional barbell and dumbbell training -replace outdated traditional training methods -rarely be used
supplement traditional barbell and dumbbell training
the two phases of the sprinting gait are the __ and __
support, flight
which of the following is a recommended landing surface for performing plyometrics? -tile -hardwood -exercise mat -suspended floor
suspended floor
which of the following is the BEST surface on which to perform lower body plyometric drills -asphalt -exercise mat -suspended floor -trampoline
suspended floor
which of the following is a primary component of the series elastic component? -actin -muscle fiber -tendon -ligament
tendon
exercise intensity is related to -the percentage of a 1RM used in an exercise -the average load lifted per exercise in a training session -the power output of an exercise -the average rate at which a training session proceeds
the percentage of a 1RM used in an exercise
which of the following is not one of the main types of dietary fatty acids? -triglyceride fatty acids -polyunsaturated fatty acids -saturated fatty acids -monounsaturated fatty acids
triglyceride fatty acids
True or false? to optimize the adaptive response to exercise, it is highly recommended that all strength-power athletes consume a carbohydrate-protein postworkout beverage
true
true or false? HMB supplementation may alleviate exercise-induced proteolysis and/or muscle damage and may also increase lean body mass
true
true or false? a group of individuals who share a common characteristic is termed a population
true
true or false? a quantitative score derived from testing is termed a measurement
true
true or false? a quantitive score derived from testing is termed a measurement
true
true or false? a test may be reliable but not valid, but a valid test will be reliable
true
true or false? flexibility and joint stability are inversely related
true
true or false? lack of qualified instruction and supervision can be identified as a causative factor in the available information on injuries and litigation associated with weight
true
true or false? muscle spindles and golgi tendon organs monitor the rate of stretch and tension, respectively
true
true or false? seated rows and push-ups are two examples of exercises for the scapular stabilizing muscles
true
true or false? strength and conditioning programs must provide adequate and appropriate supervision with well-qualified and trained personnel, especially during peak usage times
true
true or false? tendonitis refers to inflammation of the tendon and associated sheath
true
true or false? the athletes training status influences the prescription of exercise load
true
true or false? the basic functional unit of the neuromuscular system is the motor unit
true
true or false? when properly designed and supervised, children's strength and conditioning programs are safe and can increase their strength, motor fitness skills, sports performance well-being and overall health
true
all of the following procedures should be followed when testing an athletes cardiovascular fitness in the heat EXCEPT -using salt tablets to retain water -scheduling the test in the morning -performing the test in an indoor facility -drinking fluids during the test
using salt tablets to retain water
the standard deviation of a set of scores describes the __ of that data set
variability
__, __, and __ will affect the efficacy of changes in direction
velocity, angle of change, anticipation
which of the following volumes has the greatest potential to increase muscular endurance? - 5 sets of 5 repetitions -1 set of 5 repetitions -5 sets of 15 repetitions -1 set of 15 repetitions
5 sets of 15 repetitions
which of the following is a guideline for proper technique for the first pull of the power clean exercise? -rapidly shrug the shoulders upward -as the bar is raised, keep it as close to the shins as possible -flex the elbows to begin pulling the body under the bar -slightly flex the knees to move the thighs against and the knees under the bar
as the bar is raised, keep it as close to the shins as possible
which of the following makes the specific preparatory phase distinct from the genera preparatory phase -higher training volumes -emphasis on general motor abilities and skills -lower training intensities -inclusion of sport specific training activities
inclusion of sport specific training activities
Of the following people, who is MOST responsible for determining the equipment needs for a strength and conditioning facility? a. strength and conditioning director b. assistant strength and conditioning professional c. facility supervisor d. individual sport coach
strength and conditioning director
dehydration of __ body weight has a __ impact on exercise performance -1 to 2%, negative -3%, positive -7%, positive -5%, negative
1% to 2%, negative
a 30-year-old athlete with a resting heart rate of 50bmp is training at 60% of her maximal heart rate. using the karvonen method, what is her exercise heart rate? -84 bmp -134 bmp -140 bpm -152 bpm
134 bpm
to maintain hydration during competition lasting less than 1 hour, it is recommended that athletes consume 3 to 8 ounces of water or a sports drink about every -15 minutes -2 hours -30 minutes -60 minutes
15 minutes
how long should a stretch by held to obtain plastic deformation of the tissue and enhance muscle flexibility? -3 minutes -5 seconds -10 seconds -15 to 30 seconds
15 to 30 seconds
A female triathlete needs to improve the muscular endurance of her upper body. Using three sets of 15 repetitions per exercise, which of the following rest period lengths will MAXIMIZE her goal? -1.5 minutes -30 second -3 minutes -30 seconds
30 seconds
Anaerobic capacity is quantified as the maximal power output achieved during activity lasting -2 to 3 minutes -30 to 90 minutes -longer than 5 minutes -less than 10 seconds
30 to 90 minutes
What is the minimum recommended distance between the ends of racked bars in a strength and conditioning facility? a. 24 inches (61 cm) b. 36 inches (91 cm) c. 48 inches (122 cm) d. 60 inches (152 cm)
36 inches (91 cm)
carbohydrate solutions impact performance and/or exercise duration when exercise exceeds __ minutes
45
Which of the following is the recommended amount of floor space for a treadmill within a strength and conditioning facility? a. 6 square feet (0.6 m2) b. 24 square feet (2.2 m2) c. 40 square feet (3.7 m2) d. 45 square feet (4.2 m2)
45 square feet (4.2 m2)
a dose of __ of the essential amino acids taken before or during resistance training exercises may significantly enhance muscle protein net balance -600 mg -6 g -60 mg -none of the above
6 g
Mirrors in a strength and conditioning facility should be positioned at what minimum distance from any equipment? a. 4 inches (10 cm) b. 6 inches (15 cm) c. 12 inches (30 cm) d. 20 inches (51 cm)
6 inches (15 cm)
Which of the following substances acts as the neuromuscular junction to excite the muscle fibers of a motor unit? Acetylcholine Serotonin Creatine phosphate ATP
Acetylcholine
True or False? Trabecular bone at the ends of long bones houses red marrow and decreases the weight of the skeletal system.
True
True or False? Vertebral bodies are specifically engineered to bear the summed weight of the body superior to them.
True
maximal oxygen consumption is limited by -cardiac output -pulmonary function -cellular metabolism -all of the above
all of the above
much of the performance benefits of warming up are __ effects -psychological -physiological -biomechanical -all of the above
all of the above
performing an unplanned change of direction will -increase joint workload -decrease movement velocity -increase muscle activation -all of the above
all of the above
proper clothing and footwear in strength training is important for -safety -all of the above -etiquette -protection against dropped plates
all of the above
protein supplements above that which is typically required for healthy adults may be useful in which of the following situations? -growing athletes -athletes in contact sports -athletes training to increase lean muscle mass -all of the above
all of the above
regarding pre- and postworkout nutritional strategies, -ingesting carbohydrates and protein prior to resistance exercise can increase muscle protein synthesis -post workout nutrition has a larger influence on muscle protein synthesis than preworkout nutrition -only the essential amino acids are necessary to stimulate anabolic processes in muscle -all of the above
all of the above
the highest power output achieved in an exercise is a function of -the load lifted -the relative intensity of the exercise -the trained state and level of athlete -all of the above
all of the above
what are the risks of increasing training volume by too much too quickly -overuse injuries -burnout -not promoting maximal physiological development -all of the above
all of the above
in testing athletes, proper amounts of rest are needed to ensure that the test really measures what it is supposed to measure. Maximal anaerobic tests that cause high levels of lactic acid to build up in the body may require up to __ before further testing occurs. -5 minutes -30 minutes -15 minutes -an hour or more depending on conditions and fitness levels
an hour or more depending on conditions and fitness levels
which of the following is the main challenge with carbohydrate loading in females? -the luteal phase of the menstrual cycle -an insufficient overall caloric intake -a greater capacity to store glycogen -a reduced preference for carbohydrate foods
an insufficient overall caloric intake
which of the following would be considered an assistance exercise? -arm curl -dead lift -power clean -all of the above
arm curl
An athlete is having measurements taken to assess her body composition. The coach uses a DEXA scan and a new method he is being asked to test. The purpose of using these two measures is to establish what type of validity of the new test? -concurrent -predictive -construct -discriminant
concurrent
which of the following is a reason for a trial of the T-test to be disqualified? -crossing the feet from cone B to cone C -running forward from cone A to cone B -touching the base of cone D -shuffling from cone C to cone D
crossing the feet from cone B to cone C
the soccer team is transitioning from off-season to preseason training. how should the teams resistance training frequency be altered? -increase frequency to improve muscular endurance -decrease frequency to allow increased sport skill practice -do not change frequency and add plyometrics -design a split routine with three days on and one day off
decrease frequency to allow increased sport skill practice
symptoms of overtraining include -unintentional decrease in body weight -loss of strength, power, and/or muscle endurance -decrease in morning heart rate -extreme muscle soreness and stiffness immediately following a training session
decrease in morning heart rate
which of the following is not the result of an athlete using a diet very low in carbohydrates? -impairment of intense exercise performance and work capacity -suppression of immune function -a reduction in the athletes total energy intake -decreased perception of effort during normal exercise tasks
decreased perception of effort during normal exercise tasks
which of the following is not one of the elements that must exist for a practitioner to be found liable for negligence a. effect b. breach of duty c. duty d. damages
effect
the property of biological tissues that allows the return to original resting length after a passive stretch is __
elasticity
Creatine supplementation improves all of the following variables EXCEPT -endurance performance -power -lean body mass -maximal strength
endurance performance
___ is the relationship between energy ingested and energy expended
energy balance
Which of the following is an advantage of machine-based training? a. enhanced ability to target specific muscle groups b. greater activation of stabilizer muscles c. improved muscle activation patterns in athletic movements d. stronger carryover to sport performance
enhanced ability to target specific muscle groups
which of the following is not a benefit of performing repetitions -enhanced maximal oxygen consumption -increased speed -enhanced tolerance to anaerobic metabolism -enhanced capacity for anaerobic metablosim
enhanced maximal oxygen consumption
the "fight-or-flight" response refers to the body's response to which hormone? testosterone norepinephrine (noradrenaline) cortisol epinephrine (adrenaline)
epinephrine (adrenaline)
true or false? a strength and conditioning professional is working with an athlete who is now in the RTP phase after rehabilitating a knee injury for the preceding 3 months. the strength and conditioning professional notices altered biomechanics during sport-related activities. the professional should not address biomechanics because the athlete has previously sustained a knee injury
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? caffeine is currently on the "banned substance" list of the international olympic committee and other sports governing bodies
false
true or false? during performance of the keg/log lateral squat, the bending knee must be allowed to move forward of the foot so that the athlete can achieve a full range-of-motion effect from the exercise
false
true or false? during performance of the keg/log one-leg squat, it is not necessary to achieve a true parallel squat position because of the extreme difficulty of the exercises
false
true or false? hypertrophy refers to the splitting of the muscle into additional muscle fibers
false
true or false? implement training has little real value in athletic strength training programs except as a way of increasing training variation
false
true or false? in resistance training (16 weeks) single sets probably produce the same alterations in body composition as multiple sets
false
true or false? maximal oxygen consumption refers to the speed of movement at which blood lactate increases above resting
false
true or false? strength-power athletes do not need more protein than the RDA
false
true or false? the "line of resistance" in weight training is always directly downward and cannot be altered.
false
true or false? the ability of a test to repeat the same score in a retest situation without training or other intervention is referred to as validity
false
true or false? the center of gravity is an anatomical landmark that is fixed at one point in the body
false
true or false? the deadlift and back squat are examples of power exercises
false
true or false? the effectiveness of a muscle's tension is greatest when the muscle's angle of attachment is greater than 90 degrees to the bone on which it pulls
false
true or false? the first step in designing a resistance training program is to implement the acute program variables
false
true or false? the muscle group used in the leg curl is the quadriceps
false
true or false? the rate of increase of passive muscle tension in a stretching exercise is called static flexibility
false
true or false? the stretch-shortening cycle couples a concentric muscular action followed immediately by an eccentric muscular action
false
true or false? today the thinking is that static stretching should be performed before aerobic exercise sessions to improve performance
false
two individuals of the same mass are lifting weights. assuming all other factors to be equal, the person with tendons inserted on the bone ___ the joint centers should be able to lift ___ weight. closer to; a heavier medial to; less laterally to; less farther from; a heavier
farther from; a heavier
regarding age and sex of individuals, which of the following is true? -males tend to be more flexible than females -older people tend to be more flexible than younger people -flexibility between older men and women is due to structural and anatomical differences -fibrous connective tissue replaces degenerating muscle fibers in older people
fibrous connective tissue replaces degenerating muscle fibers in older people
during which of the following phases should athletes ideally be tested to determine initial training loads for the exercises in the first mesocycle? -first week of the postseason -last week of the preseason -first week of the off season -last week of the in season
first week of the offseason
the majority of athletic strength and conditioning programs today emphasize __ as the preferred mode of resistance training -manual resistance -selectorized machines -body weight exercises -free weights
free weights
__ supplementation can provide some degree of pain relief and improved function in persons who experience regular knee pain, which may be caused by prior cartilage injury and/or osteoarthitis
glucosamine
For a basketball guard, which of the following BEST describes the relationship between resistance exercise volume and resistance exercise intensity at the beginning of the preparatory period? -low volume, low intensity -low volume, high intensity -high volume, high intensity -high volume, low intensity
high volume, low intensity
which of the following are the MOST closely linked in a logarithmic relationship? i. intake of anabolic steroids ii. intake of androstenedione iii. increase in lean body mass iv. increase in endogenous androgen production -i and iii only -i and iv only -ii and iii only -ii and iv only
i and iii only
of the locations measured in the 3-site skinfold protocols, which of the following are only measured on women? i. subscapularis ii. suprailliac iii. pectoral iv. triceps -i and iv only -ii and iv only -i and iii only -ii and iii only
ii and iv only
which of the following are closed kinetic chain exercises? i. bench press ii. pull up iii. leg extension iv. squat -i and iii only -ii and iv only -i, ii, and iii only -ii, iii, and iv only
ii and iv only
With regard to core training, when is instability exercise best applied? -with untrained athletes who are relatively weak -in trained athletes who are rehabilitating from an injury -with trained athletes who are trying to optimize strength and power -with untrained athletes who are new to the exercise
in trained athletes who are rehabilitating from an injury
during which of the following exercises should a spotters hands be placed on the athletes wrists? -lying barbell triceps extension -upright row -bench press -incline dumbbell bench press
incline dumbbell bench press
in general, glycerol ingestion is thought to -increase hydration status and exercise performance -decrease cardiac output -increase body core temperature during cold weather -all of the above
increase hydration status and exercise performance
in general, glycerol ingestion is thought to -increase hydration status and exercise performance -decrease cardiac output -increase core temperature during cold weather -all of the above
increase hydration status and exercise performance
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 -maturation repair, inflammatory response, fibroblastic repair -fibroblastic repair, inflammatory response, maturation remodeling -inflammatory response, maturation remodeling, fibroblastic repair
inflammatory response, fibroblastic repair, maturation-remodeling
describe three causes of injury associated with physical activity
inherent risks, negligence, extreme forms of conduct
Which of the following documents should be maintained for as long as possible to help protect a strength and conditioning facility from lawsuits? a. injury report forms b. personnel credentials c. manufacturer's warranties d. assumption-of-risk forms
injury report forms
One scorer for a group testing allowed a partial last repetition to count toward an athlete's total score on the pull-up test, while another scorer did not count that repetition. This difference between scorers is related to which of the following? -intrasubject variability -intrarater variability -interrater reliability -test retest reliability
interrater reliability
which of the following is a major advantage of interval training in endurance athletes? -interval training does not cause overtraining -interval training allows the athlete to train at higher total workload -interval training is physiologically more specific to endurance events -none of the above
interval training allows the athlete to train at higher total workload
The single-leg Romanian deadlift can be performed with the weight held in the hand of the same side of the body as the support leg (_______) or in the hand of the opposite side of the body as the support leg (_______). a. ipsilateral; contralateral b. unilateral; bilateral c. contralateral; ipsilateral d. bilateral; unilateral
ipsilateral; contralateral
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 -concentric muscle action of the antagonist -passive stretch of the antagonist -concentric muscle action of the agonist
isometric muscle action of the agonist
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? -use of crutches -ice/cryotherapy -application of an elastic compression bandage -isotonic and isokinetic strengthening exercises
isotonic and isokinetic strengthening exercises
which of the following is the BEST reason for aerobic endurance athletes to avoid erythropoietin use? -it may reduce the ability of blood to carry oxygen -hermatocrit and hemoglobin levels may decrease -it may cause an unregulated increase in RBC production -resistance to infections disease may be impaired
it may cause an unregulated increase in RBC production
If during the tire flip the athlete's hips rise faster than the shoulders during the initial pushing potion, what is an effective correction to give the athlete? a. start with a higher hip position b. keep the hips slightly below the shoulders in this position c. lift the tire upward instead of driving it forward d. push with the arms first
keep the hips slightly below the shoulders in this position
__ are a training device that originated in Russia before the latter part of the 19th century -logs -kegs -chains -kettlebells
kettlebells
which of the following is associated with the greatest postexercises growth hormone concentrations? -large muscle group exercises and long rest intervals -small muscle group exercises and long rest intervals -large muscle group exercises and short rest intervals -small muscle group exercises and short rest intervals
large muscle group exercises and short rest intervals
to improve performance, the typical plyometric program should -last a minimum of 4 weeks -last a minimum of 6 weeks -minimize landing forces -last 6-10 weeks, minimize landing forces, and maximize movement velocity
last 6-10 weeks, minimize landing forces, and maximize movement velocity
an eccentric muscle contraction is one in which the muscles ___ while developing tension.
lengthen
which of the following protein sources does not contain all essential amino acids in appreciable quantities? -lentils -eggs -beef -poultry
lentils
a 6ft, 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, seated 4 lb medicine ball push - 21 ft., mile run - 6 min 33 s. the area he need the most work in is? -lower body strength and power -upper body strength and power -cardiorespiratory endurance -lower body endurance
lower body strength and power
which of the following has been shown to improve change-of-direction ability -decrease hip extension velocity -lower center of mass height -reduced braking impulse -lessened lateral trunk tilt
lower center of mass height
which of the following types of activity is inappropriate during the inflammatory phase of a medial collateral ligament sprain? -submaximal isometric quadriceps strengthening -lower extremity plyometrics -upper extremity ergometry -hip joint stretching
lower extremity plyometrics
The primary goals of a strength and conditioning program are to a. lower the potential for injury and improve performance. b. produce winning teams and develop an individual's potential. c. attract recruits and improve participation. d. improve quickness and flexibility.
lower the potential for injury and improve performance.
which of the following is not a reason why strength and conditioning practitioners have legal duties to provide and appropriate level of supervision and instruction a. provide and maintain a safe environment for athletes b. prevent reasonable risk or harm resulting from negligent instruction or supervision c. inform users of risks inherent in and related to their activities d. meet a reasonable standard of care
meet a reasonable standard of care
the "logs" provide a resistance that is -as dynamic as that of the kegs -less dynamic than that of the kegs -more dynamic than that of the kegs -nondynamic because of the fixed weights that can be attached to the end of each log
more dynamic than that of the kegs
which of the following detects the rate of stretch in skeletal muscle? -extrafusal muscle fibers -muscle spindle -golgi tendon organ -aplha motor neurons
muscle spindle
the primary contractile elements in skeletal muscle are -myosin -titin -actin -myosin and actin
myosin and actin
All of the following are criteria for an effective mission statement EXCEPT a. sharply focused b. narrow in scope c. inspires commitment d. defines why the organization exists
narrow in scope
__ is a signaling molecule within muscle cells that may have many anabolic effects, including increased nutrient transport and vasodilation -nitric oxide -nitrogen oxide -nickel oxide -none of the above
nitric oxide
which of the following is NOT a key consideration when determining the space requirements of a college strength and conditioning facility? a. number of athletic teams desiring to use the facility b. number of athletes using the facility c. amount and type of equipment d. accessibility for the athletes
number of athletic teams desiring to use the facility
what is the term for the amount of nutrients (carbohydrate, protein, fat, vitamins, and minerals) per unit of energy in a given food? -densitometry -nutrient density -caloric density -recommended daily allowance
nutrient density
when relating the season terminology to periodization periods, which season corresponds to the preparatory period of training? -postseason -in-season -off season -pre season
off season
many athletic strength training programs place an emphasis on performance of __ within their training programs -complex exercises -single joint exercises -manual resistance training -olympic style exercises
olympic-style exercises
which of the following types of resistance training would most likely have the greatest impact on body composition? -one month of training with high intensity -one month of training with high volume training -one month of training with high intensity -one week of high volume training
one month of training with high volume training
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 (HIIT) D. Fartlek
pace/tempo
most strength and conditioning coaches adhere to the concept of __ organizing their training programs into cycle 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 -multilinear programming -linear regression -periodization -phase training
periodization
An operational plan should be created in which of the following phases? a. predesign phase b. design phase c. construction phase d. preoperation phase
predesign phase
what is the order of the four phases involved in designing a new strength and conditioning facility? a. predesign, construction, design b. construction, predesign, design, preoperation c. preoperation, design, construction, predesign d. predesign, design, construction, preoperation
predesign, design, construction, preoperation
which of the following is true about health care/sports medicine professionals involved in injury rehabilitation? -physicians are involved only if an athlete is not progressing as expected -communication is not needed as each person has a clearly defined role at each stage in rehabilitation -professionals who may be involved at various stages in returning an athlete to competition include the athletic trainer, physician, sports psychologist, and strength and conditioning professional -professionals should be concerned only with the physical aspects of rehabilitation as well as the psychological/social aspects; return to sport should be addressed only by teammates
professionals who may be involved at various stages in returning an athlete to competition include the athletic trainer, physician, sports psychologist, and strength and conditioning professional
which of the following is the term for hormone precursors that are theorized to increase the bodys ability to produce a given specific hormone? -prohormones -HCG -prior hormones -testosterone
prohormones
which is the handgrip used in performing a power clean? -pronated with close grip -pronated with neutral grip -pronated with hook grip -pronated with hook grip and pronated with closed grip
pronated with hook grip
which of the following does not refer to intramuscular adaptations? -proper execution of exercise technique for exercise performed both at slow and explosive speeds -interference of antagonistic motor units -number of motor units recruited -speed motor units are recruited
proper execution of exercise technique for exercise performed both at slow and explosive speeds
Which of the following is the first role that needs to be attended to by the staff of a strength and conditioning facility in the case of an emergency? a. provision of immediate care to the injured athlete b. retrieval of emergency equipment from within the facility c. establishment of a direct line of communication with emergency transportation d. familiarity with facility location to assist with directing emergency transportation
provision of immediate care to the injured athlete
Which of the following is a valid test of local muscular endurance for a well-trained athlete? a. push-up test b. Wingate anaerobic test c. star excursion balance test d. Yo-Yo intermittent recovery test
push-up test
the difference in muscle strength between male and female exercisers may be tied to -quantity of muscle tissue -quality of muscle tissue -ability of muscle tissue to provide force -none of the above
quantity of muscle tissue
which of the following are the components of the RAMP protocol? -raise, antagonist, mobilize, proprioception -regulate, activate, motivate, potentiate -raise, activate, mobilize, potentiate -regulate, antagonist, motivate, proprioception
raise, activate, mobilize, potentiate
the difference between the maximum and minimum scores in a data set is termed the __
range
examples of objective testing to determine an injured athletes readiness to return to sport include -questionnaire ratings of athletes perceived level of function and pain level -strength and questionnaire ratings of athletes perceived level of function -range of motion and strength -range of motion and pain level
range of motion and strength
which of the following is define as "the average daily nutrient requirement adequate for meeting the needs of most healthy people within each life stage and sex?" -estimated average requirement -adequate intake -recommended dietary allowance -dietary reference intake
recommended dietary allowance
which of the following best describes core exercises and assistance exercises, respectively? -recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance -can include both multijoint and single-joint exercises and are used primarily for rehabilitation; recruit smaller muscle areas and are considered less important to improving sport performance -recruit smaller muscle areas and are considered less important to improving sport performance; recruit one or more large muscle areas and are usually multijoint exercises -can include both structural and power exercises; are considered more important to sport performance
recruit one or more large muscle areas and receive priority when selecting exercises; recruit smaller muscle areas and are considered less important to improving sport performance
neural control affects the maximal force output of a muscle by determining which and how many motor units are involved in a muscle contraction and the rate at which the motor units are fired. these two factors are known as what, respectively? recruitment; rate coding firing rates; recruitment rate coding; EMG recruitment; rate coding
recruitment; rate coding
which of the following is a major muscle involved with the leg extension exercise? -semimembranosus -biceps femoris -semitendinosus -rectus femoris
rectus femoris
which of the following is a recommendation for lowering undesirably high levels of blood lipids? -limit saturated fatty acid intake to 30% of total calories -consume a minimum of 500 mg of dietary cholesterol per day -replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids -reduce complex carbohydrate intake
replace saturated fatty acids with monounsaturated or polyunsaturated fatty acids
which of the following is the order of the phases of a muscle contraction? contraction, relaxation, excitation-contraction coupling, recharge, resting excitation-contraction coupling, relaxation, contraction, resting, recharge resting, excitation-contraction coupling, contraction, recharge, relaxation relaxation, recharge, excitation-contraction coupling, resting, contraction
resting, excitation-contraction coupling, contraction, recharge, relaxation
according to the mechanical model, a ssc increases muscle force output due to -increase in skeletal dynamics -increase in mechanical strain -reutilization of elastic energy -decrease in potential energy
reutilization of elastic energy
which of the following describes the flow of blood? right ventricle, right atrium, body, left ventricle, left atrium, lungs right atrium, right ventricle, lungs, left atrium, left ventricle, body left ventricle, left atrium, body, right ventricle, right atrium, lungs body, right ventricle, left ventricle, lungs, right atrium, left atrium
right atrium, right ventricle, lungs, left atrium, left ventricle, body
which anatomical plane divides the body into left and right sections? frontal perpendicular sagittal transverse
sagittal
athletes and the general population should limit what type of fat? -monounsaturated fat -polyunsaturated fat -saturated fat
saturated fat
because of the available research the majority of any training program must be based on __ rather than theoretical concepts and tradition
science facts research
which of the following describes the golgi tendon organ? -sensitive to increases in muscular tension -monitors changes in muscle length -runs parallel to extrafusal muscle fibers -located within intrafusal muscle fibers
sensitive to increases in muscular tension
As the bench press exercise is performed, the sticking point occurs at which of the following points within an athlete's range of motion? -at the end of the concentric phase -at the beginning of the eccentric phase -immediately before the transition from the concentric phase to the eccentric phase -soon after the transition from the eccentric phase to the concentric phase
soon after the transition from the eccentric phase to the concentric phase
When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the -stretched muscle by its own contraction -reciprocal muscle by its own contraction -stretched muscle by contracting the reciprocal muscle -reciprocal muscle by contracting the stretched muscle
stretched muscle by its own contraction
which of the following is an exercise strategy during the fiboblastic repair phase of an injury -velocity specific muscle activities -closed kinetic chain exercise -proprioceptive training activities -submaximal isokinetic exercise
submaximal isokinetic exercise
Which of the following agility tests requires the longest time to complete? a. 505 test b. pro agility test c. T-test d. L-run
t-test
Which of the following individuals is responsible for allowing an athlete to begin formal involvement in a strength and conditioning program? a. teams certified athletic trainer b. athletes parent or guardian c. athletic director d. strength and conditioning professional
teams certified athletic trainer
which of the following is not true with regard to the lumbar discs -disc nutrition occurs by diffusion during cycles of loading and unloading -changes in the disc occur as a person ages -the discs in the lumbar spine are smaller than those in the cervical spine -the disc consists of the annulus fibrosus and nucleus pulposus
the discs in the lumbar spine are smaller than those in the cervical spine
Which of the following would void the liability of an equipment manufacturer and place responsibility in the hands of the strength and conditioning professional? a. the professional altered the product from the condition in which it was originally sold b. the professional used the product as intended by the manufacturer c. existing professional standards and guidelines were followed d. warning labels were placed on the product in plain view
the professional altered the product from the condition in which it was originally sold
momentum can best be defines as the quantity of motion of an object an instant in time the speed of an object the quantity of mass of an object
the quantity of motion of an object
total caloric expenditure during resistance exercise (and recovery) is most related to -exercise intensity -the total work accomplished in the exercise or training session -repetitions performed -training intensity
the total work accomplished in the exercise or training session
olympic-style resistance exercises are commonly used for power training because -more weight is used -the weight is accelerated throughout the range of motion -the range of motion increases -all of the above
the weight is accelerated throughout the range of motion
which of the following is a rationale for using variable-resistance training methods? -to minimize force application throughout the full range of motion -the keep the applied resistance constant during changes in joint angle -to increase the time spent decelerating during a lifting motion -to accommodate the changing mechanical advantages associated with constant-loaded exercises
to accommodate the changing mechanical advantages associated with constant-loaded exercises
In what method of periodization might an athlete perform five sets of four repetitions at 85% of 1RM on the first day of the week, five sets of four repetitions at 80% of 1RM on the next training day, and five sets of four repetitions at 70% of 1RM on the last training day of the week? a. undulating periodization b. nonlinear periodization c. daily undulating periodization d. traditional periodization
traditional periodization
__ are artificial fats created when polyunsaturated vegetable oils (high in omega-6 fatty acids) are combined with hydrogen molecules to increase self life and stabilize polyunsaturated oil
trans fats
for a hormone to be secreted by its endocrine gland, the gland must typically receive a signal from albumin trophic hormones steroid hormones luteinizing hormone
trophic hormones
true or false? a person can have too much static flexibility
true
true or false? a physical examination is imperative for all athletes prior to participating in a strength and conditioning program
true
true or false? a preplanned change in direction will typically display reduced joint loading compared to an unplanned movement
true
true or false? eating the right kinds of dietary fat can improve body composition by promoting fat loss
true
true or false? in conjunction with appropriate safety equipment, attentive spotting must be provided for athletes performing activities where free weights are supported on the trunk or moved over the head/face
true
true or false? in using upper-body exercises, one should perform large-muscle-group exercises before small-group muscle exercises
true
true or false? loss of appetite is a possible symptom of overtraining
true
true or false? maintaining adequate flexibility of the lumbar and lower extremity muscles will help reduce risk of lumbar injury
true
true or false? maximum strength is strongly associated with power output
true
true or false? risk of injury can be effectively managed but not totally eliminated by the strength and conditioning practitioner
true
true or false? short rest intervals are associated with lower force production during subsequent sets
true
true or false? strength and conditioning professionals and their employers must provide facilities, training, programs, services, and related opportunities in accordance with all laws, regulations, and requirements mandating equal opportunity, access, and nondiscrimination
true
true or false? strength and conditioning professionals must be trained and certified in current guidelines for cardiopulmonary resuscitation (CPR) as well as universal precautions for preventing disease transmission
true
true or false? strength and conditioning professionals must develop a written, venue-specific emergency response plan to deal with injuries and reasonably foreseeable untoward events within each facility
true
true or false? strength and conditioning professionals must not prescribe, recommend, or provide drugs, controlled substances, or supplements that are illegal, prohibited, or harmful to athletes for any purpose including enhancing athletic performance, conditioning, or physique
true
true or false? suboptimal consumption of certain vitamins and minerals may predispose one to a number of diseases
true
true or false? supercompensation is a term to indicate an increase in a specific physical, physiological, or performance characteristic as a result of an overreaching or a concentrated loading phase.
true
true or false? the decrease in tension felt in holding a stretch over time is called stress relaxation
true
true or false? the position of the gravity line relative to the edge of the base will determine how stable the object is in that direction.
true
true or false? the practitioners first step in planning and designing a new facility is to form a committee of professionals
true
true or false? the primary movement in performing a supine triceps extension is elbow extension
true
true or false? the same principles that apply to traditional training methods can be used to guide the use of implement training
true
true or false? theoretically, individuals with a higher percentage type of type 1 muscle fibers will perform better at endurance tasks
true
true or false? there is little research to scientifically support the use of implement training in the strength training programs of high level athletes
true
true or false? to optimize the adaptive response to exercise, it is highly recommended that all strength-power athletes consume a carbohydrate-protein beverage
true
true or false? when classified by structure, there are three types of hormones
true
true or false? when teaching adolescents to perform a squat or dead-lift exercises, maintaining the proper lumbar spine position should be mastered before progressing to dynamic lifts such as power cleans
true
Which of the following is the best example of a pair of exercises that, when performed sequentially with little to no rest between them, constitute a compound set? a. dumbbell biceps curl and triceps pushdown b. lat pulldown and lateral raise c. upright row and shoulder press d. incline bench press and seated row
upright row and shoulder press
Sequenced periodized training deals with: A) placing large muscle mass exercises before small muscle mass exercises in the training session. B) always using a warm-up. C) using one phase of training to potentiate the next phase. D) prioritizing the order of exercises in the training session.
using one phase of training to potentiate the next phase.
the degree to which a physical test measures what it says it measures is termed -validity -reliability -construct reliability -test restest reliability
validity