Strength Coach - PERFORMANCE ASSESSMENT AND EVALUATION
Which of the following performance-related components of fitness is dependent on an athlete's ability to react to variables in the training/competitive environment? A. Agility B. Quickness C. Speed D. Balance
A - Agility is measured by the accurate performance of sport-specific movements involving rapid changes of direction or velocity, in reaction to an analysis of the environment. For this reason physical, technical and cognitive/mental factors must be considered when attempting to improve agility. Agility training is not best facilitated using pre-planned change of direction (COD) drills that require a response to a pre-rehearsed stimulus. Quickness only denotes the physical quality of being able to accelerate to a high velocity in a given direction, or series of directional changes but does not factor in reaction as a defining component of measure.
All of the following are special considerations for basketball training programs, except: A. Lunges and step-ups should not be used due to longer femoral lengths and the risk for tibial translation B. Pulls from the floor can start from blocks for taller athletes to reduce lower back stress C. Squat depths may need to be modified to reflect functional mobility and proper knee positioning D. Unilateral work from a split stance can be incorporated to reduce trunk and knee stress
A - Basketball players often experience specific biomechanical challenges during resistance training due to their high heights and longer limbs. Therefore, many (but not all) traditional exercises may need to be modified to reduce joint stresses. The only special consideration that is not correct is to completely refrain from lunging or step-up activities as femoral length can be accounted for due to the unilateral nature of both exercises. Even though basketball players may have relatively longer femurs, players will still be able to perform these useful exercises with proper form as long as they are coached appropriately.
Which of the following identifies the primary metabolic role of developing aerobic efficiency for improved anaerobic sport performance? A. High mitochondrial density improves ATP production during sprints B. Oxygen enhances anaerobic byproduct metabolism C. Steady-state efficiency increases the athlete's lactate threshold D. Lipid oxidation spares liver glycogen and slows the rate of fatigue
B - Aerobic efficiency can improve performance during anaerobic sports via improved anaerobic byproduct metabolism and consequent buffering. Anaerobic sport athletes with adequate aerobic efficiency can more effectively flush out hydrogen ions and related glycolytic byproducts from working tissues which reduces metabolic stress. Excessive buildup of hydrogen ions and lactate (systemic and working muscles) will eventually force the athlete to slow down or stop due to tissue acidity and enzyme inhibition. Those with a higher level of aerobic fitness can train harder due to reduced rest periods, and will have delayed signs of fatigue during competitive events.
Which jump test allows for a countermovement and upward arm swinging? A. The countermovement jump test B. The Sergeant jump test C. The squat jump test D. The single-leg jump test
B - Only the Sargeant jump test allows for countermovement and upward arm swinging. The other three tests do not allow for the arm swing action, but rather require the hands to remain on the hips. This makes the Sargeant jump test a good selection for athletes such as volleyball players, basketball players and baseball players who need to jump and come in contact with the ball with an outstretched arm.
Sport actions that are performed in a constantly-changing environment that force the athlete to react to external stimuli are referred to as ___________________. A. Feedback skills B. Open skills C. Transition skills D. Closed skills
B - Open skills are those executed in a changing environment that forces the athlete to react to external stimuli, such as dodging punches during a boxing match. Closed skills are those performed under a constant environment, such as shooting a penalty kick during a soccer match or basketball free-throw. Open skills are more associated with transferrable performance capabilities, compared to close skills.
_______________ are far less accurate for validly assessing body composition compared to hydrostatic weighing, but are reliable when the same tester is used between assessments. A. Waist-to-hip ratios B. Skinfold assessment C. DEXA scans D. Near infra-red scans
B - Skinfold assessments are not as accurate as hydrostatic weighing when attempting to measure body composition, but they are useful in athletics for their ease of implementation (with a skilled coach) and high reliability during subsequent measures when the same tester is used. Near infra-red scans and waist-to-hip ratios are not commonly used among athletes and would be undesirable assessments. A DEXA scan is highly accurate but is not always practical for most athletic environments due to cost and tester requirements.
Traditional resistance training has limited contribution to developing specific athletic skills because: A. The activities are not ground based B. The environment is consistent and predictable C. Resistance changes how body segments move D. Resistance training does not use the same energy pathways as competition
B - Traditional resistance training does have the same value in developing specific physical characteristics that reflect the demands of a sport compared to athletic specific training as it does not greatly contribute to the development of on-field, athletic skill proficiency. This suggests being good at weight lifting or being strong does not correlate to athletic skill. Weightlifting is performed in a consistent and predictable environment, while most sporting events present constantly changing environments. Athletic skills are best developed using various modes of sport-specific training, loading sport actions, and engaging in game rehearsal drills. An athlete may be able to bench press and back squat significant loads - but never play in competitions as they lack key skills on the field.
Which of the following is a common negative consequence of adding lean mass to a non-contact sport athlete? A. Increased lean mass causes reduced mobility B. Adding mass reduces dynamic balance C. Added mass increases absolute oxygen demands D. Increased mass changes firing synchronicity patterns needed to spare energy
C - Adding lean mass to an athlete may have positive or negative repercussions as it relates to sport-specific performance. For athletes who do not need additional muscle mass due to size, absolute strength, or contact sport specific requirements; programming for mass gains may simply increase his or her metabolic and oxygen demands during competition. This can result in premature fatigue and reduced performance. All programming goals should match the demands of the sport.
Which of the following is considered to be the most difficult physical attribute to develop and test? A. Power B. Strength C. Coordination D. Static balance
C - Coordination is often considered the most difficult physical attribute to develop and test based on its genetic-based characteristics and very high sport-specificity. Coordination has been defined as the "intelligence" of the peripheral nervous system (PNS) and its ability to communicate with the central nervous system (CNS); therefore, testing and development must revolve around the neural execution elements of training and competition (skilled movement specific).
Based on her scores, which component of fitness should be addressed first in a program for a 20-year old, 140 lb. female tennis player? A. Anaerobic endurance - 10 push-ups B. Muscular strength - 165 lb. squat C. Flexibility - tight internal rotators and hip flexors D. Body composition - 22% body fat
C - Of the selections provided, the flexibility test results show the greatest potential for performance limitations and risk for injury and should therefore be given priority in the program. Tightness in the internal rotators can lead to postural distortions such as upper-cross syndrome as well as overall shoulder complex inefficiency (which is key among tennis players). Tightness in the hip flexors may limit her multidirectional mobility, glute activation, and consequently, ability to effective to return the ball.
All of the following strength balance ratios would indicate optimal function, except: A. 3:1 ankle plantar flexors:dorsiflexors B. 2:3 shoulder flexors:extensors C. 1:3 knee flexors:extensors D. 1:1 elbow flexors:extensors
C - Strength imbalance across any link of the kinetic chain can greatly increase the risk for injury. Of the selections provided, a 1:3 strength ratio between the knee flexors and extensors would indicate suboptimal balance and an increased risk for hamstring strains during high-velocity actions. Similar to the shoulders, knee flexor:extensors should be maintained at a 2:3 ratio.
Which of the following athletes covers the greatest distance during a competitive event? A. American football defensive back B. Basketball small forward C. Soccer central midfielder D. Baseball outfielder
C - The average distance covered by a soccer player during an elite-level competitive event is ~11 km. Central midfielders actually cover more ground than the average player at ~12 km due to the positional roles they play. This greatly surpasses the ground coverage required by an American football defensive back, basketball small forward, or baseball outfielder and identifies the increased need for sports nutrition and specific conditioning for soccer.
If an athlete performed four (4) repetitions of the barbell bench press using 250 lbs during a multi-rep test, what would be the estimated 1RM for the lift? A. 260 lbs B. 270 lbs C. 280 lbs D. 290 lbs
C - The estimated 1RM for the lift would be 280 lbs. This is obtained using the 3% formula. {(.03 x reps performed) +1} x weight used = estimated 1RM {(.03 x 4) +1} x 250 = estimated 1RM {1.12} x 250 = 280 lbs
Which of the following assessments provide the lowest predictive value to sports performance among basketball players? A. Vertical jump B. Lane agility test C. Three-quarter court sprint D. 1RM bench press
D - Even though the bench press is a popular exercise among athletes and fitness enthusiasts alike, it does not provide the level of useful data obtained from the other three sport-specific tests. A basketball player's ability to move up and down the court as well as jump is much more important than their ability to press weight while lying on their back.
For running sports such as basketball and soccer, heart rates usually reach up to what percentage of HRmax? A. 65% B. 70% C. 85% D. 90%
D - Glycolytic sports that require nearly constant movement and bursts of high-intensity, such as basketball or soccer, will promote high heart rate responses that encroach upon an athlete's maximal heart rate. During these sports, heart rate values can surpass 90% of maximal heart rate; signifying a need for high metabolic conditioning and resistance to fatigue.
During a sport analysis, which of the following is used to determine the metabolic conditioning requirements within a training program? A. The total quantity of directional changes during competition B. Anthropometric measurements required for success C. The requisite sport intelligence to fulfill a positional role D. Work:rest ratios experienced during a game
D - Of the selections provided, only work:rest ratios contribute to the the metabolic conditioning requirements for a given sport. sport intelligence, change of direction efficiency, or anthropometric measurements such as wingspan will not convey the training requirements of the sport. Metabolic conditioning must reflect critical factors such as the frequency of high-intensity actions as well as the duration of intermittent recovery periods experienced during competition. Other metabolic-related factors to consider would be the average intensity of actions performed, total ground coverage, VO2, and average heart rate values.
