exam #2 principles of strength and conditioning

What is the earliest time frame where an individual might see vertical jump improvement from plyometric training?

4 weeks

How much recovery should be given between plyometric sessions?

48 to 72 hours

Which of the following volumes has the greatest potential to increase muscular endurance?

5 sets of 15 repetitions

Which of the following volumes has the potential to increase muscular strength the MOST?

5 sets of 5 repetitions

As long as training intensity is maintained, research has shown that aerobic fitness does not decrease for up to:

5 weeks

How long can symptoms of over-training syndrome last?

6 months

What is the most appropriate time frame in which aerobic endurance training can produce an increase in maximal cardiac output?

6-12 months

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?

Fartlek

What term defines the level of exercise where maximal lactate production is equal to maximal lactate clearance?

Maximal Lactate Steady State

Which of the following describes an athlete's maximum lactate steady state?

Maximal lactate production is equal to maximal lactate clearance.

What term is defined as the relationship between the mass of an object and the velocity of the movement?

Momentum

What proprioceptive component is highlighted in the Stretch-Shortening Cycle?

Muscle Spindle

The exchange of oxygen and carbon dioxide across the cell membranes between the alveoli and capillaries is known as:

diffusion

Which of the following is FALSE regarding plyometric training?

drills are meant to provide cardiorespiratory benefit

Which of the following explains why a static squat jump results in a lower jump height than a countermovement jump?

lower potentiation

All of the following are reasons why maximal aerobic power decreases with age EXCEPT

lowered incidence of sarcopenia

All of the following factors affect the degree to which blood flow is increased in the working muscles during anaerobic training EXCEPT

resting heart rate of the athlete

Which of the following is an antagonistic muscle group in the bench press exercise?

rhomboids

For a sprint athlete, which of the following exercises is best used to help develop the stretch-shortening cycle?

snatch

The acronym SAID stands for which of the following?

specific adaptation to imposed demands

During which phase of the SSC is there a "delay" or transition?

Amortization phase

The anaerobic alactic system is synonymous with what energy system?

Phosphagen

Which of the following has been shown to improve change-of-direction ability?

lower center of mass height

Primary training adaptations of elite aerobically trained athletes include which of the following? 1. increased maximal oxygen intake 2. decreased blood lactate concentration 3. increased running economy 4. decreased capillary density

1, 2, and 3 only

Following resistance training, augmented neural drive to the working musculature is the result of : 1. increased agonist muscle recruitment 2. muscle hypertrophy 3. improved firing rates 4. greater synchronization

1,3 and 4 only

Which of the following is the maximum recommended weekly increase in training duration for an off-season athlete?

10%

Which of the following describes the minimum suggested hypoxic dose for an athlete to see an ergogenic effect from altitude training?

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

A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of 15 repetitions per exercise, which of the following rest periods lengths will MAXIMIZE her results?

30 seconds

Which phase of the General Adaptation Syndrome model is marked by an accumulation of fatiuge, soreness, stiffness or reduction in energetic stores?

Alarm

Which aerobic training strategy involves a minimum of 2 or more weeks of acclimatization to a drop in atmospheric pressure?

Altitude training

What is the 2nd phase of the SSC?

Amortization phase

What is the term that describes areas such as the nose, throat, bronchi and bronchioles that cannot functionally serve as sites for gas exchange?

Anatomical Dead Space

During a knee-extension movement, which muscle would be accurately identified as the ANTAGONIST ?

Biceps Femoris

What term best describes the event where the force developed by both limbs is less than the sum of the force developed from each limb individually?

Bilateral deficit

What term best describes the event where long-term training of both limbs can demonstrate an increase in voluntary activation of the agonist muscles?

Bilateral facilitation

What precautions should heavier athletes (over 220lbs) take in regard to depth jumps? SELECT ALL THAT APPLY

Box heights should not exceed 18 inches, High volume should be avoided

Which periodization period is characterized by a decrease in training volume, but an increased focus on intensity and maintenance?

Competitive

During which phase of the SSC is the muscle being shortened?

Concentric phase

What is the 3rd phase of the SSC?

Concentric phase

What term best describes the event where unilateral training can increase strength and neural activity in the contralateral (opposite) resting muscle?

Cross-education

Which of the following are training goals specific to AGILITY performance?

Demonstrating the ability to maintain good position after breaking and changing direction, Directing visual focus toward the opponent's shoulders, trunk, and hips in order to anticipate movements, Orienting the body into a position that allows for optimal force application

Which term best describes the pressure exerted against the arterial wall when no blood is being forcefully ejected through the blood vessels?

Diastolic blood pressure.

During which phase of the SSC is the muscle being lengthened?

Eccentric phase

What is the 1st phase of the SSC?

Eccentric phase

What term describes training in such a way to where you intentionally cause a brief decrement in performance in order to influence overall supercompensative improvement in performance?

Functional Overreaching

The anaerobic lactic system is synonymous with what energy system?

Glycolysis

_______________ is the enlargement of muscle fiber cross-sectional area, and _______________ is the increase in the number of muscle fibers via longitudinal fiber splitting.

Hypertrophy; hyperplasia

Which statement best describes the 2-for-2 rule?

If the athlete can perform 2 or more repetitions over his/her assigned goal over 2 consecutive workouts, weight should be added to the next training session.

Which of the following are valid physiological adaptations to ANAEROBIC training?

Increased ability in the muscles buffering capacity of hydrogen Greater dispersion of the neuromuscular junction Improvements in the stretch reflex of the muscle spindle

Which of the following are neural adaptations to ANAEROBICtraining? SELECT ALL THAT APPLY

Increased muscle recruitment Augmented neural drive reduction in inhibitory mechanisms

Most competitive settings do not occur in a time frame that allows an athlete to generate maximal forces.

true

What is the term that would explain how someone with a chronic lung disease would have reduced capacity for gas exchange

Physiological Dead Space

What term is defined by quick, powerful movements that utilize a countermovement?

Plyometrics

What phenomenon promote athletic performance as the result of combining heavy resistance methods with plyometric movements?

Post-activation potentiation

What term describes the change in the force-velocity characteristics of a muscle's contractile components?

Potentiation

Which periodization period is characterized by the utilization of basic strength and hypertrophy training?

Preparatory

Which training principle demonstrates that you must increase the weight of resistance gradually over a period of time in order to have a favorable training response?

Progressive Overload

What term best describes the ability to produce maximal force in minimal time?

Rate of force development

What term describes the means of regulating exercise intensity that utilizes subjective reporting of exercise difficulty?

Rate of perceived exertion

Which aerobic training strategy promotes faster recovery from injuries, prevention of overuse injuries, and reduction of muscle imbalances?

Resistance training

Which periodization period is characterized by a focus on active rest and/or rehabiliation?

Second Transition

Exercises that emphasize loading of the spine directly or indirectly are best identified as:

Structural Exercises

Which phase of the General Adaptation Syndrome model can increase performance capacity if training parameters are appropriate?

Supercompensation

Which term best describes the pressure exerted against the arterial wall as blood is forcefully ejected from the heart?

Systolic blood pressure

Which aerobic training method incorporates a systematic reduction of training duration and intensity?

Tapering

Aerobic training can interfere with strength and power gains, but resistance training does not interfere with aerobic gains.

True

When one is performing a box-to-box plyometric drop jump in order to generate sufficient force in a short amount of time, which muscle fibers are bypassed through the principle of Selective Recruitment?

Type I

In which of the following athletes might you expect limited bone mineral density (BMD) levels as a consequence of the physical demands associated with the given sport?

a 19-year old 800 meter freestyle swimmer with 1 year of dry-land training.

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?

basic strength

The practice of artificially increasing red blood cell count as a means of improving athletic performance is known as:

blood doping

The amount of blood returning to the heart during exercise is known as:

cardiac output

Which term best describes the amount of blood pumped by the heart in liters per minute?

cardiac output

It is recommended that agility development begin with _______________ drills and progress with _________________ drills.

change of direction ; perceptual-cognitive

An athlete has dramatically increased time spent practicing sport-specific skills and tactics and decreased overall training volume. This best describes an athlete who has entered which of the following periods of training?

competitive

What term describes the training strategy where you combine heavy resistance training followed by plyometrics?

complex training

What kind of exercise program involves sequentially performing two different exercises for the same muscle group?

compound set

Performing a set of heavy resistance squatting immediately followed by a set of plyometric box jumps would best highlight what training strategy?

contrast training

Exercises that are focused on large muscle area recruitment are known as:

core exercises

Which aerobic training strategy is predominantly used as a means of reducing training to recover from injury or an intense training cycle?

cross training

Which of the following does NOT normally increase during an aerobic exercise session?

diastolic blood volume

A soccer team is transitioning from off-season to pre-season training. How should the team's resistance training frequency be altered?

decrease frequency to allow increased sport skill practice

Which of the following is NOT a tendon adaptation to anaerobic training?

decreased tendon stiffness

Which of the following is a potential marker of aerobic overtraining?

decreased total testosterone concentration

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

duration of the test

Following a prolonged period of detraining in elite strength/power athletes, which of the following physical characteristics will likely show the largest decline as a consequence of the removal of anaerobic training?

fast-twitch fiber cross-sectional area

Which of the following is the period between the preparatory and competitive periods?

first transition

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 off-season

An athlete has spent the last four resistance training sessions overworking his body. He is hoping to see a substantial increase in performance after a week of active rest. Which of the following describes his current condition?

functional overreaching

Which of the following is the best recommendation for combining plyometric training with resistance training in a single workout session?

high-intensity lower body resistance training with low-intensity upper body plyometrics

A 17 year old high school cross-country runner has been training aerobically for 6 months in preparation for season. Which of the following adaptations will occur in the muscles during that time?

hypertrophy of Type 1 fibers

Which of the following are the immediate physiological adjustments to elevation (>3,900 ft [1,200 m])?

hyperventilation and increased cardiac output

All of the following are benefits from resistance training for a highly trained aerobic endurance athlete EXCEPT

improvement in vomax2

Which of the following makes the specific preparatory phase distinct from the general preparatory phase?

inclusion of sport-specific training activities

Which of the following is an adaptation in tendons from high-intensity anaerobic training?

increased packing density of collagen fibrils

Elite sprinters produce _______________ forces in a ___________________ ground contact time as compared to their novice counterparts.

larger ; shorter

Which of the following exercises requires the least amount of recovery time between training sessions?

lateral raise

Which of the following is the cause of an athlete's overstriding when sprinting at maximum velocity?

misunderstanding of force application

Which of the following performance or physiological characteristics is NOT usually observed in a state of nonfunctional overreaching (NFOR) within athlete populations?

mood disturbances and depression

When developing a resistance training program, which of the following program design variables should be addressed first?

needs analysis

Which of the following describes the rate and amplitude of impulses being sent from the nervous system to the target muscles?

neural drive

The amount of oxygen that is consumed by body tissues is known as:

oxygen uptake

Agility is similar to speed, except that agility also includes which of the following components that is not part of speed?

perceptual-cognitive ability

All of the following are benefits of a three-week second transition period EXCEPT

preparing for the upcoming competitive period

According to the ____________, as an athlete recovers from and adapts to a training stimuli, fatigue will dissipate and preparedness and performance increase.

stimulus-fatigue-recovery-adaptation theory

The amount of blood ejected from the left ventricle during each beat is known as:

stroke volume

What kind of exercise program involves two sequentially performed exercises that stress two opposing muscles or muscle areas?

superset

What does the term impulse refer to?

the relationship between force and time

The amount of air inhaled and exhaled in one breath is known as:

tidal volume

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 on the next training day, and five sets with a 3RM load on the last training day of the week?

undulating periodization

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?

upright row and shoulder press