Strength and Conditioning Final study guide
identify the exercise illustrated in the image snatch overhead squat power clean power snatch
overhead squat
which of the following is a recommendation to give an athlete who is performing sprinting drills? "run with a 20 degree forward lean" all of these "all of the arm action should come from your elbows" "keep your hands from crossing the mid-line"
"keep your hands from crossing the mid-line"
during the strength/power phase of an athletes training program, which of the following exercises should be performed first? snatch squat shoulder press deadlift
snatch
ideally, how many spotters are necessary for 1 RM testing in the bench press exercise? 1 2 no spotters are required for 1 RM testing in the bench press exercise 3
1
which of the following test sequences is the most appropriate? push-up endurance test, beep test, vertical jump 1 RM bench press, 30 meter sprint, 1.5 mile run 300 meter run, T drill, 1 RM bench press 1.5 mile run, 30 meter sprint, vertical jump
1 RM bench press, 30 meter sprint, 1.5 mile run
which of the following is the maximum height that should be used for depth jumps for an athlete who weighs over 220 lbs (100 kg)? 18 inches (45.7 cm) 12 inches (30.5 cm) 36 inches (91.4 cm) none of these, the height of the box does not matter
18 inches (45.7 cm)
Ideally, how many spotters are necessary for 1-RM testing in the front squat exercise? 3 1 2 No spotters are required for 1-RM testing in the front squat exercise.
2
Which of the following statements are TRUE in regards to sprinting acceleration and top sprinting speed? (Select all that apply) Ground contact time is greater during sprinting acceleration compared to top sprinting speed. Greater vertical braking forces are seen during top sprinting speed compared to sprinting acceleration. Vertical braking and propulsive forces are equal during sprinting acceleration and top sprinting speed. Ground contact time is greater during top sprinting speed compared to sprinting acceleration.
Greater vertical braking forces are seen during top sprinting speed compared to sprinting acceleration, Ground contact time is greater during sprinting acceleration compared to top sprinting speed.
Which of the following grips should be used during the deadlift exercise? I. overhand II. closed III. open (i.e., false) IV. alternated II, III, and IV only I, II, and IV only II and IV only I and III only
I, II, and IV only
which of the following is the recommended minimum area per person for stretching? 27 ft squared (2.5 m squared) shoulder-width apart 36 ft squared (3.3 m squared) 49 ft squared (4.6 m squared)
NOT: 27 ft squared (2.5 m squared) 36 ft squared (3.3 m squared) Morgan said it was 49
Ideally, how many spotters are necessary for 1-RM testing in the back squat exercise? 3 1 2 No spotters are required for 1-RM testing in the back squat exercise.
NOT: 3 morgan said 2
Which of the following is the best example of proper exercise progression of lower body plyometric drills? Depth jump, double leg tuck jump, pike jump, double leg hop Squat jump, double leg tuck jump, alternate leg bound, single leg hop Standing long jump, single leg vertical jump, double leg hop, squat jump Single leg vertical jump, depth jump, squat jump, bounding
NOT: Depth jump, double leg tuck jump, pike jump, double leg hop Standing long jump, single leg vertical jump, double leg hop, squat jump morgan says one starting with squat jump
Which of the following plyometric exercises is considered to be the most intense? Two-Foot Ankle Hop Squat Jump Single-leg Ankle Hop Each of these are considered to be of equal intensity
NOT: Each of these are considered to be of equal intensity squat jump morgan said single leg ankle hop
What is the ideal spotting technique recommended for the back squat and front squat exercises? One spotter located behind the lifter with their hands near the barbell. One spotter located behind the lifter with their hands underneath the arms of the lifter. One spotter on each side of the barbell with their hands placed near the end of the barbell No spotters are necessary for these exercises.
NOT: One spotter located behind the lifter with their hands underneath the arms of the lifter. One spotter located behind the lifter with their hands near the barbell. morgan said one with hands placed near the e
which of the following statements is FALSE regarding a sprinting start? The front and rear feet will be positioned so that their starting angles are different; a greater angle is seen in the rear leg. The athlete must heavily rely on vertical forces during the start of the sprint to support body mass and elevate their center of gravity. The athlete must aggressively extend both legs during the start of a sprint. The front foot should provide the greatest amount of force at the start of the sprint.
NOT: The athlete must aggressively extend both legs during the start of a sprint.
which muscles are being affected in the illustrated stretch? (select all that apply) (forward lunge) iliopsoas quadriceps hamstrings gastrocnemius
NOT: all of them iliopsoas and quadriceps Morgan said just iliopsoas
Indicate the primary muscle(s) that is/are exercised during the seated shoulder press exercise. (Select all that apply) Anterior deltoids Medial deltoids Triceps brachii Pectoralis major
NOT: anterior deltoids, triceps brachii, and pectoralis major anterior deltoids and triceps brachii Morgan said the first 3
When performing the seated dumbbell shoulder press exercise, the spotter should spot the Dumbbells Wrists Head Elbows
NOT: elbows wrists?
Which of the following exercises does not require one or more spotters? barbell shoulder press forward lunge snatch bench press
NOT: forward lunge snatch?
Indicate the exercise(s) that only require one spotter when using heavier loads. (Select all that apply) Front Lunge Bench Press Lying barbell triceps extension Back squat
NOT: front lunge, lying barbell triceps extension, back squat
Indicate the primary muscle(s) that is/are exercised during the Romanian Deadlift exercise. (Select all that apply) Hamstrings Gluteus maximus Quadriceps Biceps brachii
NOT: hamstrings and biceps brachii quadriceps, hamstrings, and gluteus maximus
During sprinting acceleration _____. vertical braking and propulsive forces are evenly split. horizontal braking forces are greater than horizontal propulsive forces. vertical braking forces are lesser than vertical propulsive forces. vertical braking forces are greater than vertical propulsive forces.
NOT: horizontal braking forces are greater than horizontal propulsive forces. vertical braking forces are greater than vertical propulsive forces.
Which of the following exercises fall within the plyometrics category? (Select all that apply) Jumping Jacks Weighted sit-ups Butt-kickers Box Jumps
NOT: jumping jacks, butt kickers, and box jumps all of them
When performing a parallel squat, which of the following variations in foot position would place more emphasis on the adductor muscle group? Wider-than-shoulder width Staggered stance Narrow-than-shoulder width Shoulder width
NOT: narrow-than-shoulder width morgan said wider than shoulder width
A spotter is recommended for which of the following exercises Forward lunge Bent-over row Power clean Wrist curl
NOT: power clean bent-over row
Which of the following assessments should be completed LAST if each must be completed on the same day? 300-yd shuttle 40-m sprint Pro-agility test 1-RM back squat
NOT: pro agility test 1 RM back squat 40 m sprint
A spotter is recommended for which of the following exercises Lateral shoulder raise Seated shoulder press Push press Snatch
NOT: snatch
What is the likely cause of an athlete's hips being too high during the start of a sprint? The athlete is only applying force from one foot. The athlete's feet are spaced too closely together. The athlete is applying too much vertical force. The hips can never be "too high".
NOT: the athlete is applying too much vertical force feet to close together?
a coach and an athlete are performing stretches where the coach assists the athlete in a passive stretch followed by an isometric contraction against the muscle with the previously stretched muscle. the stretch concludes with another coach-assisted passive stretch. which of the following is the best definition of the type of stretching being completed? ballistic PNF dymanic passive
PNF stretching
identify each type of grip indicated in the image
Pronated- palms facing down supinated-palms facing up alternated- one palm up, one palm down hook-palms facing up, thumbs tucked
Which of the following agility tests requires the longest time to complete? T-Test 3-cone drill Pro-agility drill All of these take approximately the same amount of time
T test
identify the agility drill illustrated in the image pro-agility drill L drill T test Z drill
T test
identify the agility drill illustrated in the image pro agility drill T test Z drill L drill
Z drill
dynamic stretching is typically involved in the ____ phase of the warm-up. potentiate activation and mobilize none of these raise
activation and mobilize
Which of the following concerns are present when performing lower-body plyometrics with an excessively-high box? (Select all that apply) Increased injury risk Excessive muscular stress Extended ammortization phase Lost effect of exercise
all of them
due to time constraints a strength coach has to administer a 1.5 mile (2.4 km) run test on the same day as the T-test, 1 RM bench press, 300 yard (274m) shuttle run, and vertical jump. to optimize testing validity and results when should the 1.5 mile (2.4 km) run test be performed? first before the 1 RM bench press test in place of the 300 yard (274 km) shuttle run an hour after the other tests are completed
an hour after the other tests are completed
which of the following joints are extended in the upward movement phase as a part of the second pull of the power clean exercise? knee, hip, back ankle, knee, hip elbows, shoulders, knees hip, back, shoulder
ankle, knee, hip
Indicate the primary muscle(s) that is/are exercised during the dumbbell fly exercise. (Select all that apply) Latissimus dorsi Pectoralis major Anterior deltoids Triceps brachii
anterior deltoids and pectoralis major
which of the following is a guideline for proper technique for the first pull of the power clean exercise? rapidly shrug the shoulders upward slightly flex the knees to move the thighs against and the knees under the bar flex the elbows to begin pulling the body under the bar as the bar is raised, keep it as close to the shins as possible
as the bar is raised, keep it as close to the shins as possible
Which of the following is the most appropriate for increasing jump height? Back Squat Leg Extension Leg Press Goodmornings
back squat
which of the following exercises is most appropriate for enhancing a football players ability to hit or tackle an opposing player? bench press deadlift back squat treadmill running
back squat
which of the following pairs of exercises best reflects a balanced approach to training in the same movement plane? bench press and chest fly bent over lateral raise and seated row back squat and leg press shoulder press and bent over row
back squat and leg press
To develop the serratus anterior, which of the following exercises would be most beneficial? Bench press Dumbbell Row Biceps curl Shoulder shrug
bench press
which of the following exercises of the extremities occur in the sagittal plane? biceps curls and triceps extensions side lunges and front lunges medicine ball overhead and twisting throws dumbbell flys and lateral raises
biceps curls and triceps extensions
what type of lower body plyometric drill requires a higher horizontal speed than the other types of drills? bounding jump in place standing jump multiple hops
bounding
during the bench press exercise, five-point contact is achieved when ____ ( select all that apply) buttocks are placed evenly on the bench or seat lower back is placed firmly on the bench or seat head, shoulders, and upper back are firmly and evenly placed on the bench or back pad both feet are flat on the floor
buttocks are placed evenly on the bench or seat, head, shoulders, and upper back are firmly and evenly placed on the bench or back pad, and both feet are flat on the floor
which of the following best describes the correct position of the start of the second pull during the snatch exercise? center of pressure on the ball of the foot, shoulders positioned over the bar center of pressure heel of the foot, shoulder position behind the bar center of pressure in the midfoot, shoulders in front of the bar none of these, it doesn't matter
center of pressure on the ball of the foot, shoulders positioned over the bar
identify the plyometric exercise illustrated in the image side throw power drop overhead throw chest pass
chest pass
which of the following grips is used for the hammer curl exercise? open, pronated open, alternated closed, neutral closed, supinated
closed, neutral
when assessing agility performance, it is advisable to ____ (select all that apply) never incorporate a reaction component collect multiple (2-3) maximal attempts and either use the best attempt or average score from all attempts only consider the total time to completion (ie. do not assess individual phases of the test) familiarize the athlete with testing procedures
collect multiple (2-3) maximal attempts and either use the best attempt or average score from all attempts, familiarize the athlete with testing procedures
which of the following may be considered the most important task a strength coach should complete to safely spot an athlete during any lift? communicate with the athlete about their assistance needs during the lift and any verbal cues or signals that would indicate a greater need inform the athlete of how strong they are, particularly, how much more weight they can lift than the athlete in the specific exercise the strength coach should observe the athlete while training for several hours before attempting to spot them all of these
communicate with the athlete about their assistance needs during the lift and any verbal cues or signals that would indicate a greater need
what bar position is illustrated in the image? (bar on shoulders, arms crossed in front) parallel-arm position crossed-arm position high bar position low bar position
crossed-arm position
You observe that your athlete's sport requires picking up heavy objects from the ground as well as bending over for extended periods of time. Which of the following is the most appropriate exercise to improve her ability to pick up heavy equipment from the floor? Back squat Bent-over rows Front squat Deadlift
deadlift
Which of the following is a field and court drill for a novice athlete who needs to work on eccentric strength? leaning drills unilateral lifts deceleration drills Olympic lifts
deceleration drills
Which of the following exercises are examples of lower-body plyometrics? (Select all that apply) Medicine Ball Slams Sled pulls Depth Jumps Bounding
depth jumps and bounding
identify the type of stretching illustrated in the image (over-unders) PNF ballistic dynamic static
dynamic
identify the type of stretching illustrated in the image. (inchworms) static PNF ballistic dymanic
dynamic
an athlete is performing repeated "spiderman" stretches. which of the following is the best definition of the type of stretch being completed? PNF passive ballistic dynamic
dynamic stretching
an athlete is performing repeated walking knee lift stretches. which of the following is the best definition of the type of stretching being completed? dynamic stretching PNF stretching ballisticc stretching passive stretching
dynamic stretching
which of the following plyometric exercises is considered to be the most intense? depth jump with lateral movement depth jump to box jump each of these are considered to be high intensity depth jump
each of these are considered to be high intensity
Which of the following can be used to determine the demands of the change-of-direction task and must be considered when assessing the athlete's ability to re-accelerate out of the turn? Exit velocity Ground contact time Entry velocity Change of direction deficit
entry velocity
which of the following muscles require strengthening to improve torso stabilization? latissimus dorsi and teres major pectoralis major and minor external oblique and transverse abdominis quadriceps and hamstrings
external oblique and transverse abdominis
The downward phase of a Romanian Deadlift is completed when the weights touch the floor, whereas the downward phase of a Stiff-legged Deadlift is completed when the barbell is even with the patella tendon.
false
When assessing performance capability (e.g., strength, power, speed, agility, etc.), it is advisable to only allow athletes to perform one maximal attempt because fatigue would confound any additional maximal attempts.
false
as the athlete accelerates to top sprinting speed, stride length increases but not stride rate
false
during sprinting acceleration, vertical and horizontal forces provide equal contribution to the braking and propulsive phases
false
for a 100 m sprinter, the average velocity over the entire sprint provides the most useful information for identifying areas in need of improvement
false
plyometric exercises are intrinsically dangerous even when performed with correct technique
false
plyometric exercises that require repeated efforts (eg. skipping, multiple broad jumps) are always considered to be more complex and inappropriate for novice athletes
false
prior to a lower-body resistance training session, completing sub-maximal repetitions in the back squat exercise may be performed as part of the activate and mobilize phase of a warm up
false
the "high bar position" is depicted in the image. (low bar position)
false
the squat jump plyometric exercise is a moderately-intense drill that is not appropriate for novice athletes
false
the use of a box for lower body plyometrics is at minimum, a moderate intensity plyometric exercise and inappropriate for novice athletes
false
During the forward movement of a forward lunge, the front leg is Abducted Extended Adducted Flexed
flexed
plyometric volume is expressed as length of session foot contacts per session all of these session per week
foot contacts per session
horizontal forces during sprint acceleration are ____ greater than vertical forces greater during the braking phase compared to the propulsive phase are equal between the braking and propulsive phases greater during the propulsive phase compared to the braking phase
greater during the propulsive phase compared to the braking phase
Which of the following factors of an agility drill/test would indicate a greater rate of force development when changing direction? (Select all that apply) Greater entry velocity Greater change-of-direction deficit Shorter ground contact time Greater exit velocity
greater exit velocity, shorter ground contact time
which of the following order of exercise will result in the greatest benefit? hang clean, front squat, bench press, seated row seated row, bench press, hang clean, front squat front squat, hang clean, bench press, push press bench press, front squat, seated row, hang clean
hang clean, front squat, bench press, seated row
the low bar position in the back squat exercise applies more torque on which of the following joints as compared to the high bar position? ankle hip knee vertebral column
hip
which of the following describes the difference between the upward movement phase of the push press compared to the push jerk? 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 the hips and knees are slightly flexed after the thrust hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds the distance overhead
hip and knee extension thrust is only forceful enough to drive the bar one-half to two-thirds the distance overhead
which muscles are being affected in the illustrated stretch? (select all that apply) (lying side quad stretch) iliopsoas gastronemius hamstrings quadriceps
iliopsoas and quadriceps
during which of the following exercises should a spotters hands be placed on the athletes forearms near the wrists? incline dumbbell bench press lying barbell triceps extensions bench press upright row
incline dumbbell bench press
chronic hamstring pain or injury while sprinting at top speed may be the result of ____ improper application of vertical forces insufficient strength in the hamstrings improper arm swinging patterns insufficient mobility or improper positioning of the hips while sprinting
insufficient mobility or improper positioning of the hips while sprinting
when an athlete "jumps" or their trunk is vertical too early, ____ it is likely that their push off force is too vertical and they need to continue pushing through the ground horizontally their weight is not equally distributed during their starting stance they aren't swinging their arms enough they need to switch their starting leg positions
it is likely that their push off force is too vertical and they need to continue pushing through the ground horizontally
the front squat exercise applies more torque at which of the following joints as compared to the back squat exercise? vertebral column hip ankle knee
knee
identify the plyometric exercise illustrated in the image jump over barrier skaters double leg zig zag hop lateral barrier hop
lateral barrier hop
which of the following best describes the energy requirements during the downward phase of a squat compared to the upward phase? equal energy is required none of these less energy is required more energy is required
less energy is required
What type of drill used to warm up for a sprinting or plyometric training session emphasizes posture and movement technique? jogging skipping footwork marching
marching
the primary purpose of a warm up is to increase static flexibility muscle temperature power production maximal strength
muscle temperature
ideally, how many spotters are necessary for 1 RM testing in the deadlift exercise? 1 2 no spotters are required for 1 RM testing in the deadlift exercise 3
no spotters are required for 1 RM testing in the deadlift exercise
what is the ideal spotting technique recommended for the bench press exercise? one spotter located behind the lifter (near their head) with their hands far away from the barbell (preferably at the spotters sides) no spotters are necessary for the bench press exercise one spotter on each side of the barbell with their hands placed near the end of the barbell one spotter located behind the lifter (near their head) with their hands in an alternated grip position near the center of the barbell
one spotter located behind the lifter (near their head) with their hands in an alternated grip position near the center of the barbell
you are stretching the hamstrings of an athlete using the PNF hold-relax technique. which of the following should occur first? isometric contraction of the quadriceps passive stretch of the hamstrings passive stretch of the quadriceps isometric contraction of the hamstrings
passive stretch of the hamstrings
a coach needs to complete post-testing of 40 m sprint speed. however, it is raining heavily and the track is slick on the date of testing. in order to make an accurate comparison to pre-testing 40 m sprint speed, the coach should ____ postpone testing to when track conditions are more similar to those of pre-testing move testing to the indoor gymnasium complete testing anyway because it is absolutely necessary to complete testing on the scheduled date cancel testing of the 40 m sprint, its not safe
postpone testing to when track conditions are more similar to those of pre-testing
identify the exercise illustrated in the image front squat clean snatch power clean
power clean
identify the exercise illustrated in the image deadlift snatch power snatch overhead squat
power snatch
Which of the following assessments should be completed FIRST if each must be completed on the same day? Pro-agility test 1-RM back squat 40-m sprint 300-yd shuttle
pro-agility test
identify the exercise illustrated in the image (5 pics) shoulder press push jerk push press overhead press
push jerk
identify the exercise illustrated in the image (4 pics) shoulder press push jerk push press overhead press
push press
this exercise consists of quickly and forcefully pushing the bar from the shoulders to over the head. although the ascent consists of two phases (ie. the drive and catch), the upward movement of the bar occurs in one continuous motion without interruption. what exercise is being described here? snatch split jerk push press power clean
push press
which of the following is an example of a closed kinetic chain exercise? leg press biceps curls leg extensions push-up
push-up
to improve hamstrings flexibility, which of the following should be contracted to facilitate reciprocal inhibition? quadriceps gluteals hamstrings gastrocnemius
quadriceps
which of the following muscle groups are concentrically involved during the upward movement phase of the lead leg of the step-up exercise? hamstrings biceps gastrocnemius quadriceps
quadriceps
when administering the T-test, which of the following should a strength coach do? require the athlete to run forward the entire test place the 4 cones 10 yd (9m) apart allow the athlete to use whatever technique is necessary to complete the test as fast as possible record the best time of the two trials
record the best time of the two trials
Which of the following statements is FALSE in regards to agility drills? regardless of the test, ground reaction times should be equal longer ground reaction times will occur when the agility drill requires the athlete to switch between modalities (eg. forward sprinting to shuffling) the length of force application (ie. ground reaction time) will differ depending on the demands of the agility drill the magnitude of force application will differ depending on the demands of the agility drill
regardless of the test, ground reaction times should be equal
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
an athlete has a 10 RM of 275 lbs (125 kg) in the bench press and 100 lbs (45 kg) in the seated row. which of the following muscle groups should be strengthened to decrease the risk of injury during throwing movements? shoulder internal rotators, horizontal adductors shoulder adductors, horizontal adductors shoulder flexion, horizontal adductors shoulder extensors, horizontal abductors
shoulder extensors, horizontal abductors
which of the following is a structural exercise? biceps curls seated row upright row shoulder press
shoulder press
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 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 stand erect behind the bench with the feet shoulder width apart
signal the athlete and then lift the bar off the supports
identify the plyometric exercise illustrated in the image single leg ankle hop split squat jump bounding squat jump
single leg ankle hop
identify the plyometric exercise illustrated in the image split squat jump single leg ankle hop single leg tuck jump pike jump
single leg tuck jump
identify the exercise illustrated in the image power clean clean power snatch snatch
snatch
what grip position is illustrated in the image? alternated grip snatch grip clean grip false grip
snatch grip
which of the following grip widths can be determined using the first-to-opposite-shoulder method or the elbow-to-elbow method ? snatch grip wide grip common grip clean grip
snatch grip
identify the type of stretching illustrated in the image (arm across chest) PNF static ballistic dynamic
static
identify the type of stretching illustrated in the image (sitting toe touches) PNF ballistic dynamic static
static
which of the following is the correct foot pattern in the step-up exercise? step up left foot, step down left foot, step up right foot, step down right foot step up right foot, step up left foot, step down right foot, step down left foot step up right foot, step up left foot, step down left 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
What is the "Best Practice" for ensuring an athlete's safety while performing Olympic exercises? Tell the athlete to never miss a lift. Always require athletes to perform Olympic Lifts inside a Power Rack. Teach athletes how to get away from a bar that is unmanageable (i.e., teach them how to fail a lift). Always spot Olympic lifts, regardless of the load.
teach athletes how to get away from a bar that is unmanageable (i.e., teach them how to fail a lift)
the hang power clean is similar to the power clean exercise, except that _____. the bar begins positioned at mid-thigh or slightly below or above the knees the bar begins positioned at the waist it requires the athlete to catch the barbell in the front rack position while in a full squat position dumbbells are used instead of a barbell
the bar begins positioned at mid-thigh or slightly below or above the knees
which of the following statements best describes the purpose of the general warm up? to increase blood flow is achieved when muscle temperature has been sufficiently elevated to improve range of motion is achieved after 5 minutes of aerobic activity
the purpose of the general warm up is achieved when muscle temperature has been sufficiently elevated
The change-of-direction deficit describes the difference in time between a straight-line sprint and a change-of-direction test of equal length.
true
The same major muscle groups are involved in Goodmornings, Stiff-legged Deadlifts, and Romanian Deadlifts.
true
a greater start to a sprint occurs when the athlete exerts a greater combined force from both legs
true
a power clean does not require the athlete to catch the barbell in the front rack while in a squat position (ie. their thighs can be above parallel)
true
a split jerk is essentially the same exercise as a push jerk, except the athlete rapidly splits their legs into a lunge position during the "catch" instead of simply flexing their hips and knees
true
although two or more spotters can help minimize the risk of injury during very heavy lifting, injuries may still occur if the spotters cannot coordinate their timing or technique
true
body weight squats, lunges in place, and hip rotations are examples of dynamic movements that could be performed as part of the activate and mobilize phase of a warm up
true
during an agility drill, the athletes entry velocity refers to the athletes velocity when approaching the plant phase of a change in direction
true
during sprinting acceleration, horizontal forces are greater during the propulsive phase compared to the braking phase
true
for most standing, box, and depth jumps, only a minimal surface area is needed, but the ceiling height must be 3 to 4 m (9.8-13.1 feet) in order to be adequate
true
forced repetitions occur when the spotter assists the athlete in completing repetitions
true
most bounding and running plyometric drills require at least 30 m (33 yards) of straightaway, though some drills may require a straightaway of 100 m (109 yards)
true
overstriding during the top sprinting speed phase is likely caused by the athlete attempting to increase their speed via larger ground contact times
true
the greatest benefit from static stretching can be achieved when it is performed within 10 minutes of ceasing exercise, practice or competition
true
the illustration depicts a dynamic stretch that primarily affects the gluteus maximus and hamstrings (walking knee pulls)
true
the theoretical benefit of assisted sprinting and agility training is to expose the athletes neuromuscular system to movement at greater velocity which may increase stride rate
true
to be considered a snatch, the athlete must catch the barbell over their head while in a squat position (ie. thighs at or below parallel)
true
when an athlete is performing an "over the face" dumbbell exercise (eg. dumbbell bench press), spotting the upper arms or elbows are discouraged because the spotter will not be in a position to stop the dumbbells from striking the athletes chest or face if they lose control
true
when starting a sprint, the athlete should space their feet 1.5-2 foot lengths apart
true
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 change the barrier from a hurdle to a cone pause between jumps over the barrier
use only one leg
which of the following body parts (of the client) should the spotter position his or her hands near to spot the seated dumbbell shoulder press exercise? wrists elbows dumbbells upper arms
wrists
your athlete is about to complete a 3-5 RM set of back squats using 135 lbs. you are much taller than this athlete and can easily curl 135 lbs. which of the following is the best course of action to take during this set? although the weight is light for you, it is relatively heavy for your athlete. as such, you should request the assistance of a second spotter your height advantage and strength should allow you to spot the athlete without the assistance of another spotter you should demonstrate how weak the athlete is by curling the bar several times prior to their set monitor the athletes set but don't actually spot them; you don't want them to feel like they need your help
your height advantage and strength should allow you to spot the athlete without the assistance of another spotter
