EXSC 486

In the context of self-talk, which of the following examples presents the situation for the optimal application of strategies? The athlete is a field hockey player getting ready for a 1RM squat assessment. a. "If I drive my hips, I'm going to make this lift" b. "Here we go!" c. "I missed this attempt last time, maybe I'll get it this time"

a. "If I drive my hips, I'm going to make this lift" In the lab setting, positive and instructional self-talk methods appear to have the most influence on performance enhancement.

Which of the following is the most appropriate cue for an athlete training for enhanced change of direction ability? a. "Push the ground away" b. "Pull in the direction you want to go" c. "Drive the hips"

a. "push the ground away" Speed and agility should always be a push rather than a pull. It is also more beneficial to focus on the ground rather than a body part (external focus) to enhance change of direction performance.

The standard "ready position" for agility drills can be described as... a. ...a lowered center of mass and a stance wider than shoulder-width. b. ...a tandem stance with one foot of separation. c. ...shoulders and elbows flexed with weight on the toes.

a. ...a lowered center of mass and a stance wider than shoulder-width.

"Essential" amino acids __________. a. ...cannot be produced by the body and must be consumed via dietary sources. b. ...are important hormones required for optimal health. c. ...can only be converted in the body in the presence of a resistance training simulus.

a. ...cannot be produced by the body and must be consumed via dietary sources.

If an athlete is completing a program with 6 sets of 4 reps @85% 1RM, what should the rest period between sets be to create a more hypertrophic adaptation? a. 1 min b. 2 min c. 4 min

a. 1 min Based on general recommendations, the program listed aligns more closely with strength. However, each set is not taken to fatigue (review Table 17.7). Resistance training adaptations are on a continuum, so this program could have more of a hypertrophic stimulus if the rest periods are reduced.

Cold water immersion should have athletes submerge for 5-10 minutes at temperatures of approximately__________. a. 10° C (50°F) b. 20° C (68° F) c. 30° C (86° F)

a. 10° C (50°F)

In lieu of 1RM testing, a coach decides to complete as many repetitions as possible with 100 lbs. If the athlete completes 8 repetitions before failing the 9th rep, what is the estimated 1RM for this athlete? a. 125 lbs b. 100 lbs c. 160 lbs

a. 125 lbs Review Table 17.7-->Find the estimated %1RM based on 8 repetitions allowed. Use algebra to solve for 1RM: 100 lbs = .80*(1RM)

Calculate the target heart rate for a 60-year-old masters athlete (RHR=50) wishing to train at 85% of his heart rate reserve (HRR). a. 144 bpm b. 94 bpm c. 136 bpm

a. 144 bpm Review the Target Heart Rate Calculations: Karvonen Method textbox from the Aerobic Endurance Training Chapter.

An athlete is progressing through a training session focused on the lower body. They have already completed several squat, deadlift, and lunge variations. This athlete is about to complete a hamstring curl exercise as a finisher. Which of the following is the best recommendation for the number of sets to include for this exercise? a. 2 b. 4 c. 6

a. 2 Assistance exercises, regardless of the training goal, are recommended at lower volumes (1-3 sets).

An athlete has been using creatine to increase her strength capacity during off-season training. She checks with you to make sure her dosing is accurate. How much do you recommend she take per day? a. 2 g b. 5 g c. 20 g

a. 2 g This athlete is already using creatine, so a loading dose is not necessary. Focus on the recommendation for a maintenance dose.

Which of the following is the best recommendation for an athlete trying to get more protein in their diet? a. 20-25 g protein powder including 2-3 g leucine b. 40 g whey protein powder c. 20 g branched chain amino acid supplement; 2:1:1 ratio leucine:isoleucine:valine

a. 20-25 g protein powder including 2-3 g leucine

For cycling on a stationary bike, there should be approximately a __________ degree bend at the knee at the bottom of the pedal stroke to ensure the proper seat height. a. 25-30 b. 10-15 c. 40-50

a. 25-30

According to the all-or-none principle: If a muscle has 10 motor units, each innervating 5 muscle fibers, with each fiber able to produce enough force to overcome 1 lb of resistance, how many motor units will be recruited in order to lift a 12 lb kettlebell? a. 3 b. 5 c. 10

a. 3 What type of contraction is necessary to lift an object (concentric, eccentric, or isometric)? In order to produce this type of contraction, does more force, the same force, or less force need to be exerted on the object? Is it possible for the muscle to produce exactly 12 lbs of force in this fictional example...Why not? · How much force can 1 motor unit produce? · Can a motor unit be partially recruited?

A football player just completed a 2-hour outdoor workout in 90∘F and 75% humidity. Prior to practice, the athlete weighed 100 kg (220 lbs). After practice, the athlete weighed 98 kg (215.6 lbs). How much water should this athlete consume post-practice if he wants to optimally recover for practice the following morning? a. 3 L b. 1 L c. 0.5 L

a. 3 L The general rule is 1.5 L of water for every kg of body weight lost (24 oz per pound) when: Recovery timeframe is short (<12 hrs) If dehydration is significant (>2-3%)

Which of the following is the best selection for the volume of a youth resistance training program? *Assume the sets are not taken to failure (i.e. rep maxes); there are still reps in reserve. a. 3 sets x 10 reps b. 5 sets x 3 reps c. 3 sets x 20 reps

a. 3 sets x 10 reps Study the textbox: Youth Resistance Training Guidelines (chapter 7)

An athlete completing a circuit training program focused on muscular endurance should rest approximately _____________ between sets. a. 30 sec b. 60 sec c. 90 sec

a. 30 sec

A softball athlete is wondering how much of her diet should come from carbohydrate sources. If she weighs 65 kg (143 lb), which of the following is the best recommendation for carbohydrate intake? a. 325 g b. 520 g c. 650 g

a. 325 g Identify softball as a sport on the strength side of the strength-aerobic endurance continuum. Based on body weight, identify the range of values (for carbs) recommended for a strength athlete of her body mass.

Which of the following is an example of "complex training" that might be implemented for a field hockey athlete needing to increase rate of force production? a. 3RM deadlift superset with max effort broad jump b. 20 m sprint intervals with body weight lunges as active recovery between sprint reps c. 10RM squat superset with 30 sec box jumps

a. 3RM deadlift superset with max effort broad jump Complex training takes advantage of post-activation potentiation. A heavy resistance training load is lifted for low reps to activate higher threshold motor units. A plyometric activity immediately follows, theoretically re-recruiting most of the high threshold motor units from the resistance training reps and increasing performance on the plyometric drill. Increased performance (i.e. stimulus) should yield increased adaptations.

A strength athlete weighing 100 kg (220 lb) is currently at 12% body fat. Assuming a training program requiring a heavy amount of physical activity, what should the daily caloric expenditure be for this athlete. *HINT: The correct equation for Cunningham is RMR = 500 + 22(LBM). a. 4628 kcal b. 2700 kcal c. 2436 kcal

a. 4628 kcal Calculate lean body mass (LBM): (100-12%)*body mass in kg Plug LBM into Cunningham equation Multiply by activity factor for heavy physical activity

A professional basketball player has just begun regular season training and is in the middle of a peaking block for power. Which of the following is the most likely set and rep combination for the power clean portion of this athlete's training session? a. 5 sets x 1 rep b. 3 sets x 3 reps c. 5 sets x 5 reps

a. 5 sets x 1 rep Review Table 17.11 Even though basketball is a multi-effort power sport, a peaking phase is focused on maximizing a certain aspect of fitness (i.e. power), which means maximizing the load for low volume per set.

During the onset of exercise, there is an increase in stroke volume up until approximately __________________of VO2max, after which, the remainder of increases in cardiac output come from increases in heart rate. a. 50-60% b. 60-70% c. 75-85%

a. 50-60%

A basketball player is 6'4" and weighs 160 lbs. Which of the following would be the optimal intensity to program for this athlete if the goal is to add muscle mass? a. 77% b. 87% c. 67%

a. 77% Review Table 17.9

A collegiate cross-country runner is interested in enhancing their ability to climb hills and have an extra gear at the end of a race to pull ahead of the competition. You recommend a resistance training program with an approximate load of ______________ 1RM. a. 85% b. 75% c. 65%

a. 85% Runners already get substantial muscular endurance training of the low threshold (Type I) muscle fibers. A resistance training program for runners should include goals to build strength, which activates higher threshold (Type II) motor units.

Which of the following training runs is most likely to significantly deplete glycogen stores? a. 90 min @ 65% VO2max b. 40 min @ 80% VO2max c. 60 min @ 50% VO2max

a. 90 min @ 65% VO2max The combination of intensity (>50% VO2max) and duration (90 min) influences blood glucose, which is supplied by glycogen. Muscle glycogen is particularly important >60% VO2max (especially when >lactate threshold). While all of the protocols will decrease glycogen stores, only one of them is likely to influence performance by getting close to depletion.

A hockey player is working on anaerobic intervals focused on 90%+ of their maximum power output. If each repetition requires 6 seconds of all-out effort, what is the recommendation for rest periods between reps? a. 90 secs b. 130 secs c. 200 secs

a. 90 sec Which energy system is being targeted? What is the recommended work:rest ratio for that system (Table 3.6)?Multiply the amount of work by the rest ratioEx. For 1:2-->an athlete completing 1 sec of work needs 2 secs of recovery...2 secs of work, 4 secs recovery...etc.

When conducting a needs analysis of a novice athlete, you find that the athlete has been training for approximately 8 weeks using a bodyweight muscular endurance circuit. Which of the following is the best starting point for this athlete, based on the needs analysis? a. A 2 day/wk resistance training program focused on basic muscular strength. b. A 4 day/wk resistance training program focused on rate of force development. c. A 2 day/wk resistance training program focused on basic technique.

a. A 2 day/wk resistance training program focused on basic muscular strength. The athlete has a foundation to build on, which means a moderate-intensity resistance training program is appropriate.

Which of the following athletes is most likely to use an arousal reduction technique, such as diaphragmatic breathing? a. A high-school volleyball player learning to power clean b. A middle school basketball player getting extra layup reps after practice c. A collegiate pitcher, warming up with teammates before practice

a. A high-school volleyball player learning to power clean Arousal reduction techniques should be used: When learning a new skill. When completing a complex skill. In high-pressure situations

A strength and conditioning coach targets "high-threshold motor units" during a team lift. What is true about these motor units? a. A higher magnitude of stimulus is necessary to recruit these motor units. b. A higher volume is necessary to recruit these motor units. c. These motor units are best recruited during conditioning work rather than resistance training.

a. A higher magnitude of stimulus is necessary to recruit these motor units.

Which of the following is the least accurate representation of the activity in a muscle during the downward movement phase of a triceps pulldown? a. ATP is pumped into the sarcoplasmic reticulum to stimulate the bond between actin and myosin. b. Calcium continues to bind to troponin to allow ATP to bind to myosin heads for repeated crossbridge cycling. c. After ATP hydrolysis facilitates a power stroke, another ATP binds to the myosin head to facilitate the detachment from actin.

a. ATP is pumped into the sarcoplasmic reticulum to stimulate the bond between actin and myosin. Keyword: LEAST (in this case it is actually inaccurate).

A high school football player (68 kg [150 lb]) asks you about adding a protein shake (20 g whey protein) to his daily intake. You evaluate his diet and find he is consuming 88.4 g of protein from his normal diet. What is your recommendation about supplementing with whey protein? a. Adding the protein shake is a good idea b. Adding the protein shake is not necessary c. Consult with a sports dietitian first

a. Adding the protein shake is a good idea Calculate the current g PRO/kg body weight Compare to the recommended range for a strength athlete

Which of the following is the best scenario to use the "explicit instructions" style of teaching athletes a skill? a. An athlete schedules a one-on-one session with a coach to fine-tune their technique. b. An athlete is asked to demonstrate a new skill in front of the entire team. c. A player comes to the sidelines between plays to get feedback from the coach.

a. An athlete schedules a one-on-one session with a coach to fine-tune their technique. Detailed instructions can be overwhelming in a stressful environment and can distract athletes from task-relevant cues.

Saturated fats can be made by the body for the basic physiological and structural functions they serve. Excessive dietary saturated fat intake (>10% of calories) is associated with increased serum cholesterol levels, which is most closely related to which of the following health conditions? a. Atherosclerosis/cardiovascular disease b. Pulmonary embolism c. Type II Diabetes

a. Atherosclerosis/cardiovascular disease

Which of the following exercises should be programmed last in a training session? a. Body weight Spanish squat, max reps in 1 min b. Front squat, 85% 1RM c. Loaded lunges, 75% body weight

a. Body weight Spanish squat, max reps in 1 min More complex, multi-joint movements should come early in a session, with assistance/isolation movements later in a session. This recommendation tracks well with movement complexity as well as absolute load.

Which of the following exercises is the best at recruiting the right external oblique using a functional trainer cable machine? a. Half kneeling (L leg forward), high to low chop from the right to the left side b. Half kneeling (L leg forward), high to low chop from the left to the right side c. Half kneeling (R leg forward), low to high lift from the right to the left side

a. Half kneeling (L leg forward), high to low chop from the right to the left side Consider the direction of the muscle fibers and the line of pull for each of the exercises.

Why is it important to keep the bar close to the body during the second pull of a power clean? a. Horizontal translation of the bar increases the moment arm of the resisted force. b. The closer the bar is to the center of gravity, the greater the force production potential is for prime movers. c. Torque is increased when the bar is closer to the torso.

a. Horizontal translation of the bar increases the moment arm of the resisted force. Consider the continuum for a mechanical advantage. For force/power production, is it more advantageous to have a shorter or longer moment arm of the resisted force? Is the same thing true for maximizing velocity (ex. swinging a golf club)?

A high jumper will be best served to target Type __________ muscle fibers during training because of their ___________ contraction velocities, and__________power output. a. II, faster, higher b. I, faster, higher c. II, slower, higher

a. II, faster, higher Review the Major Characteristics of Muscle Fiber Types.

A soccer defensive player is running backward to get into position for a long ball that was cleared from the other side of the field. The ball falls shorter than expected and the athlete needs to reverse direction. Which of the following is the most critical aspect of technique to ensure optimized performance for this task? a. Low center of mass, plant leg pushes into the ground. b. Visual focus remains on the ball and closest opponent. c. Torso rotates to optimize arm drive.

a. Low center of mass, plant leg pushes into the ground. A low center of mass is the foundation for most change of direction tasks. Visual focus is of secondary importance. Torso should not rotate as the change in direction is a reversal rather than an angle or rotation.

A strength and conditioning coach is likely to prioritize which of the following bench press variations for a basketball team? a. Narrow grip swiss bar bench press b. Single arm cable triceps pull-downs c. Weighted dips

a. Narrow grip swiss bar bench press Consider the replication of key movement patterns (ex. chest pass). Consider the prioritization of core vs. accessory movements.

Which of the following is the most likely barrier to providing mental health counseling for collegiate athletes? a. Perception that counseling is a sign of weakness b. Limited resources c. Absence of a support network

a. Perception that counseling is a sign of weakness Any one of these barriers is possible. However, most collegiate programs have some amount of structure in place to provide mental health services, and the likelihood of not having any social support network (i.e. no trusted friends, family, coaches, professors, etc.) is minimal.

Which of the following is the best example of the recommended order for resistance training exercises? a. Power clean, front squat, box step-ups b. Back squat, power shrug, deadlift c. Overhead press, bench press, skull crusher

a. Power clean, front squat, box step-ups To minimize fatigue and maximize technique for the core lifts, the recommended sequence is power-->other core-->assistance.

During a maximum velocity sprint, which of the following is the most appropriate description of proper technique? a. Stacked joints; shoulders sitting above hips, which sit above the foot during stance phase. b. The head rises at the same rate as the torso and remains in a relaxed neutral position. c. A combination of vertical and horizontal forces help support the body against gravity and move it into upright sprinting posture.

a. Stacked joints; shoulders sitting above hips, which sit above the foot during stance phase. Review the Sprinting Technique Checklist: Start, Acceleration, and Maximum Velocity textbox.

The term "minimal essential strain" is best understood as: a. The threshold stimulus that initiates new bone formation. b. The minimal force required to break a bone. c. The threshold between mechanical and metabolic stress.

a. The threshold stimulus that initiates new bone formation.

For an advanced strength athlete working to maximize muscular strength and power, which of the following are the most compatible training methods? a. Velocity-based strength training, plyometrics b. Aerobic endurance training, resistance training c. Anaerobic capacity training, maximum strength training

a. Velocity-based strength training, plyometrics Due to cumulative fatigue and recovery factors, metabolic conditioning is likely to diminish the effectiveness of strength and power training.

An athlete just completed a maximum strength microcycle. Before the next maximum strength microcycle starts, the athlete completes a short recovery microcycle. Which of the following activities is the best fit for this microcycle? a. Yoga to enhance blood flow and neuromuscular coordination. b. Assault bike intervals to maximize metabolic efficiency without the damaging eccentric load. c. 5x1@5RM instead of 5x5@5RM to reduce volume

a. Yoga to enhance blood flow and neuromuscular coordination. Recovery exercises should avoid high muscular and CNS stress. Can be: Lightly loaded RT (including bodyweight activities, such as yoga). Low-intensity aerobic exercise

___________ increases in Cortisol levels may be a part of the larger remodeling process in muscle tissue based on the removal of damaged proteins during the remodeling process. a. acute b. chronic c. rapid

a. acute

A high school basketball player reports the following information to you during her needs analysis: 8 years of competitive experience on JV, varsity, and travel teams. 4 years of resistance training experience, with 2 summer programs under the guidance of a coach. Some exposure to advanced lifts (clean, jump squat, etc.). How would you categorize this athlete? a. Advanced b. Intermediate c. Beginner

a. advanced

Which athlete is the most likely to focus on task-irrelevant cues? a. An athlete with trait anxiety b. An athlete experiencing state anxiety c. An athlete experiencing cognitive anxiety

a. an athlete with trait anxiety Trait anxiety tends to bring in thoughts of failure, catastrophe, self-preservation, or other "what-if" scenarios that distract from the task at hand.

After an interval training program, an athlete is measured with a higher level of the skeletal muscle enzyme phosphofructokinase. Which energy system was targeted during this program, based on the measured adaptation? a. Anerobic glycolysis b. Oxidative c. Phosphagen

a. anaerobic glycolysis PFK is the rate-limiting step of anaerobic glycolysis (right at the beginning, before the parallel pathways for the 3 carbon sugars are formed).

If a coach implements assisted sprint training, what is the primary technique consideration to optimize the theoretical benefits of this form of training? a. Avoid rushing the stance phase (i.e. "chop steps). b. Emphasize eccentric control (i.e. "finding the ground"). c. Maintain stride rate

a. avoid rushing the stance phase (i.e. chop steps) The theoretical foundation of assisted sprint training is to increase stride frequency to promote neurological adaptations from overspeed training. The possible negative side effect is maximizing the stride rate at the expense of propulsive force due to reduced ground contact times during the stance phase.

A swimmer begins a resistance training program to enhance bone mineral density. Which of the following protocols is the optimal stimulus for the core lifts? a. barbell back squat 5x5 RM b. smith machine squat 3x10 RM c. leg press 2x12

a. barbell back squat 5x5 RM Free weight activities between 1-10 RM loads optimize the stimulus for enhancing bone mineral density.

An athlete from which of the following sports is the most likely to experiment with dehydroepiandrosterone (DHEA) despite the lack of evidence for performance enhancement? a. baseball b. soccer c. cross-country

a. baseball

Which of the following athletes is the most likely to benefit from a single set (per exercise) training program when the set is taken to exhaustion? a. Beginner b. Intermediate c. Advanced

a. beginner

As a coach observing the pre-game meals throughout a season, you notice an athlete who eats abnormally quickly despite having said they just ate an hour before the meal. The athlete also states they are a bit embarrassed by the amount of food they just consumed, especially because they had a third helping by themselves in the locker room, away from the rest of the team. Which eating disorder are you concerned about for this athlete? a. Binge-eating disorder b. Anorexia Nervosa c. Bulimia

a. binge-eating disorder

Which of the following is the fuel source for anaerobic metabolism? a. carbohydrates b. fats c. proteins

a. carbohydrates All substrates get converted to carbohydrates to enter the Krebs cycle, but protein and fat utilization require oxygen to facilitate the conversion.

When determining exercise order, a strength and conditioning coach selects a set of bench press to be immediately followed by a set of pec flys. This exercise order is an example of a _______________. a. compound set b. superset c. alternated set

a. compound set Contrast a superset with a compound set.

After training, a cyclist notices a(n) ____________ in heart rate when riding at 50% of maximal power output. This change is most likely due to a(n) ______________ in stroke volume as an adaptation to the training program. a. decrease, increase b. decrease, decrease c. increase, decrease

a. decrease, increase Q=HR x SV Cardiac Output = Heart Rate x Stroke Volume If the heart can pump more blood per beat (SV), does it need to pump as many times (HR) in order to maintain the same supply (Q) to the working muscles?

Proper sprinting technique requires ground contact _______________ the athlete's center of gravity. a. directly beneath b. in front of c. behind

a. directly beneath Over-striding requires more braking forces and can put the hamstring in a disadvantaged/elongated position. Beneath the center of gravity eliminates excessive braking/pulling mechanics and optimizes the push-off angle.

Which of the following athletes is the most likely to be tempted to take the hormone Erythropoietin (EPO) as an ergogenic aid? a. Endurance cyclist b. Basketball player c. Body builder

a. endurance cyclist Review the mechanism of action by which EPO benefits performance.

During endurance running, there should be a natural ______________ of the ankle from the beginning of the stance phase to the end. a. eversion b. inversion c. dorsiflexion

a. eversion

Which of the following metabolic processes generates the greatest total number of ATP molecules? a. fat oxidation b. krebs cycle c. anaerobic glycolysis

a. fat oxidation There is an inverse relationship between the amount of ATP generated by a system and the amount of time it takes to generate the ATP.

Which of the following athletes relies the most on fast-twitch muscle fibers? a. football b. soccer c. lacrosse

a. football Consider the metabolic patterns of the sport, including relative work to rest ratios

When completing a needs analysis for the teams you are responsible for, which of the following sports has the greatest anaerobic capacity requirement? a. football b. soccer c. baseball

a. football Each of the sports has some amount of anaerobic requirements. Football has repeated maximal efforts with brief recovery, maximizing capacity requirements (additive Phosphagen system efforts with incomplete recovery requires more anaerobic capacity compared to isolated anaerobic efforts with sufficient recovery). Soccer has a more even demand between aerobic and anaerobic requirements. Baseball has isolated Phosphagen system efforts with complete recovery.

An advanced athlete completes a successful 1RM attempt. Through training, this athlete has most likely developed the ability for their motor cortex to override the signal of which of the following proprioceptors? a. golgi tendon organs b. muscle spindles c. pacinian corpuscles

a. golgi tendon organs Which proprioceptor would lead to a negative outcome if not inhibited?/Which one results in reflexive inhibition of the stimulated muscle?

An athlete completes 3 sets of 10 reps. What is the most probable goal for this athlete's training program? a. Hypertrophy b. Muscular endurance c. Strength

a. hypertrophy Review Table 17.11

Observational learning is best used_____________________. a. in combination with physical practice. b. instead of physical practice. c. after physical practice.

a. in combination with physical practice.

Which of the following is a physiological role of growth hormone and its superfamily following resistance exercise? a. increased protein synthesis b. increased glycogen synthesis c. increased glucose utilization

a. increased protein synthesis

Which of the following is NOT a good pre-competition food (1-2 hours before)? a. Krispy Kreme Donuts b. 2 pancakes with syrup c. white toast with strawberry jelly; banana

a. krispy kreme donuts Carbohydrate focus, without introducing new foods; keep fat and fiber content lower to avoid GI distress.

During a bench press, which muscle acts as a stabilizer of the shoulder to keep the humerus adducted at the appropriate angle? a. latissimus dorsi b. deltoid c. pectoralis major

a. latissimus dorsi

The structure of the heart responsible for pumping blood to the peripheral circulation of the body. a. left ventricle b. right ventricle c. left atria

a. left ventricle

If two football players--a lineman (300 lbs) and a running back (220 lbs)--are measured with the same acceleration leaving the ground during a countermovement vertical jump that takes the same amount of time to complete, and they both jump 24 inches, which athlete can generate more power? a. lineman b. running back c. neither/same power output

a. lineman Consider the equation for power. · If acceleration is held constant, which athlete will generate more force? · If force is higher but displacement is the same, which athlete will complete more work? · If work is higher and the time to complete the skill is the same, which athlete produces more power?

If everything else is held constant (including the total weight of the body segment being adjusted), which pitcher will throw faster? a. longer arm b. shorter torso c. longer legs

a. longer arm Consider the relative speed at the distal portion of the limb relative to the proximal. However, because longer limb generally come with greater mass, more force would have to be produced to overcome limb inertia and produce the same speed for ball release. Therefore, many times, taller pitchers aren't actually at a performance advantage.

During endurance running, a majority of the arm action comes from the... a. ...lower arm. b. ...upper arm. c. ...wrist.

a. lower arm In contrast with sprinting, where arm separation is ideal and complements front side mechanics, endurance running wants to minimize shoulder action to avoid wasted energy.

Increased diameter and strength of bone tissue comes from the activity of osteoblasts subsequent to _______________ loading. a. mechanical b. physiological c. metabolic

a. mechanical "These forces, created by muscular actions on the tendinous insertion into bone, can be bending, compressive, or torsional" (Haff & Triplett, 2016).

Which of the following is the most important indicator of relative strength performance? a. muscle cross-sectional area b. sex c. genetics

a. muscle cross-sectional area Regardless of any other variables involved, there is a strong relationship between muscle quantity and strength expression.

Which of the following describes the portion of the total energy cost of exercise that must be supplied through anaerobic mechanisms due to the slow response of the aerobic system to the initial increase in the demand for energy? a. oxygen deficit b. recovery O2 c. EPOC

a. oxygen deficit

During a hanging knee raise, an athlete is using which of the following muscles to assist in hip flexion? a. rectus femoris b. vastus medialis c. vastus lateralis

a. rectus femoris Consider which one of the quadriceps muscles is biarticular, crossing both the hip and the knee.

Tapering is a strategy designed to prevent detraining leading up to a competition or peak. Which of the following is the best example of a detraining program? a. Reduce frequency to 3-4/week, reduce volume by 50%, maintain intensity b. Maintain frequency and volume, reduce intensity by 50% c. Reduce frequency to 3/week, reduce intensity by 30%, maintain volume

a. reduce frequency to 3-4/week, reduce volume by 50%, maintain intensity Intensity is the most important factor for maintaining training adaptations.

During maximum velocity sprinting, a common cue is to "paw the ground" to create a cyclical leg action. What is the problem with this cue/how does it detract from optimal sprint speed? a. Reduced vertical ground forces. b. Reduced horizontal ground forces. c. Reduced stride frequency.

a. reduced vertical ground forces Review Table 19.1: Common Sprinting Technique Errors, Causes, and Corrections.

Rest periods during resistance training are primarily designed to optimize recovery between sets by ______________________. a. replenishing high-energy phosphate availability. b. allowing time for lactic acid clearance. c. restoring blood flow to the working muscles.

a. replenishing high-energy phosphate availability.

Match the description with the appropriate phase of the Sliding-Filament Theory. a. Calcium is stored in the sarcoplasmic reticulum; weak bonds between actin and myosin are present. b. Calcium binds with troponin which causes a shift in tropomyosin to allow crossbridge cycling. c. ATP binds to myosin and splits (enzyme=ATPase), releasing ADP and causing a power stroke. d. Calcium is pumped into the sarcoplasmic reticulum.

a. resting b. excitation-contraction coupling c. contraction d. relaxation Review the Sliding-Filament Theory of Muscular Contraction

A recreational athlete is completing daily runs for about 30 minutes in a hot and humid environment. Which of the following is the best advice to give in this context? a. Restore fluid and electrolyte losses with normal meals and water. b. Immediately consume a carbohydrate drink with 6-8% carbohydrate in solution. c. Supplement recovery by taking in salt tabs to restore electrolyte balance.

a. restore fluid and electrolyte losses with normal meals and water If dehydration is not substantial, normal meals, snacks, and water generally restore fluid and electrolyte losses; very probable for this recreational athlete.

An athlete in your weight room does not have correct posture during a bent-over row--the torso to ground angle is too large. If the assigned bent-over row is a part of a specific training program designed to target certain muscles, how does the change in technique change the targeted muscles? a. Shift to trapezius and deltoid emphasis b. Shift to latissimus dorsi and teres major emphasis c. Shift to spinal erector and biceps brachii emphasis

a. shift from trapezius and deltoid emphasis Essentially, this athlete is turning their bent-over row into an upright row. Similar name, much different training effect.

Based on the mechanics of the primary sports skills involved in pitching for baseball/softball, which of the following joints are most likely to be sites of injury? a. shoulder b. hip c. knee

a. shoulder Injuries often come with chronic use and high forces.

The ____________, located in the upper lateral wall of the right atrium, is the intrinsic pacemaker of the heart responsible for autoregulation of electrical impulses (i.e. heart rate). a. sinoatrial node b. atrioventricular node c. purkinje fibers

a. sinoatrial node

Assuming the appropriate stimulus, the approximate time-course for bone adaptation is approximately___________. a. six months or longer b. 1-4 weeks c. 6-8 weeks

a. six months or longer

The primary electrolyte lost in sweat is _______________ and should be replaced via drink or diet (especially in hot and humid exercise environments with sustained training duration) due to the negative influence on fluid regulation, muscle contraction, and nerve conduction. a. Sodium b. Potassium c. Magnesium

a. sodium

Prior to a serve, a collegiate tennis athlete wipes off his sweaty palms and takes a few deep breathes to try and regulate his heart rate. What type of anxiety is this athlete experiencing? a. somatic b. cognitive c. trait

a. somatic somatic = related to the body, from the Greek word "soma" meaning body; especially distinct from the mind/thoughts.

Which of the following exercises is most likely to induce a greater surge in testosterone levels, assuming the same [high] volume/intensity workout? a. squat b. leg extension c. leg press

a. squat More muscle mass recruited=more hormonal response Free weight>machine Multi-joint>isolation

During the braking phase of change of direction actions, the most effective transfer of forces comes with___________________. a. stiff legs b. effective knee flexion c. adequate hip extension

a. stiff legs The controlled ability to accept forces (eccentric control) is paramount for change of direction performance.

The general progression for an athlete training for sports performance will begin with which of the following? a. Strength b. Power c. Speed/Agility

a. strength Base-level strength supports the ability to effectively train for power. Power can then be applied to performance measures (running, jumping, cutting, etc.), which can ultimately be applied to specific sporting scenarios.

An 82 kg (180 lb) male, college basketball athlete has the following testing results: 1RM Squat: 100 kg (220 lb) 1RM Clean: 91 kg (200 lb) Vertical Jump: 61 cm (24 in) VO2max: 50 ml/kg/min T-test: 9.4 sec What should his primary training goal be based on this needs analysis? a. Strength b. Power c. Aerobic capacity

a. strength Compare to normative values for college basketball and/or similar sports. Consider the athlete's body weight relative to the lifts. Determine strengths and weaknesses.

Even after adjusting based on fat-free mass, there tends to be a gap in _______________ when comparing men and women. a. strength b. power c. performance

a. strength Some possible explanations for the differences in power output between men and women (not related to differences in lean tissue) are sex-related differences in RFD and motor unit recruitment patterns.

An athlete is completing an anaerobic sprint workout that includes 30-second intervals. On the 6th repetition out of 8, you notice a decline in technique--minor valgus drift, increased upper body rotation, and reduced adherence to sagittal plane mechanics. What is your response as a coach? a. Take advantage of the rest periods between reps to correct the technique deficiencies. b. Chalk up the decline in technique to fatigue and let the athlete focus on the metabolic conditioning. c. Add extra repetitions for every repetition not completed with good form.

a. take advantage of the rest periods between reps to correct the technique deficiencies Fatigue will reduce technique proficiency, but that doesn't make it ideal. The rest period is a great time to weigh in and provide coaching for the athlete. Many times, drawing attention to the technique error can help focus the athlete's attention on subsequent reps.

After puberty, there is a significant increase in ______________ for boys but not girls, which supports strength gains in response to muscular hypertrophy. a. testosterone b. estrogen c. growth hormone

a. testosterone

An MMA fighter throws a jab during competition. When breaking down the film of the fight, the coach decides to work to create more strength/power for this movement where the _____________ is the prime mover for a __________ class lever system. a. triceps brachii, 1st b. pectoralis major, 3rd c. triceps brachii, 2nd

a. triceps brachii, 1st First, consider what the primary movement in a jab is...elbow extension. Which muscle is the prime mover? For elbow extension, what are the 3 primary determinants of lever class? · Muscular insertion point (applied force). · Axis (joint) · Resisted force (weight of limb/opponent)

Which of the following is a primary marker for anaerobic overtraining? a. unexplained decrease in performance b. mood disturbances c. elevated RPE

a. unexplained decrease in performance If an athlete is provided adequate recovery and should be performing optimally, it is likely the prior program did not provide enough recovery to match the training demands.

Which type of practice best prepares an athlete for unfamiliar environments (such as away games or the response to an opponent). a. Variable b. Random c. Progressive-par

a. variable Variable practice = variations of the same skill within a single practice session. Used to enhance future performance on a novel variation of the skill. Examples: Depth jumps to and from boxes of varying heights. Working on the hip hinge pattern using a straight bar, hex bar, and kettlebells.

Connective tissue adapts best to ________________________. a. variation and progressive overload b. light loads with joint isolation c. low-volume ballistic movements

a. variation and progressive overload Generally, heavy loads for multi-joint activities for 30-35 repetitions (total) are recommended. A program should focus on novel stimuli (multi-directional--change force vectors) and systematic increases in load.

Which of the following sports is the best context to implement a loaded push-up? a. Wrestling b. Tennis c. Basketball

a. wrestling Wrestling may require an athlete to push off the ground (closed kinetic chain) to resist an opponent. Tennis and basketball require open-kinetic chain movements.

Which of the following is the best example of an activity maximizing the capacity of the phosphagen system? a. shot put b. 100 m sprint c. pitcher (baseball)

b. 100 m sprint All 3 activities are highly anaerobic but based on the overall amount of time to complete each one, which one has the highest combination of intensity and duration?

Fluid loss due to sweat (i.e. mild dehydration) of more than _____________ body weight can elevate core body temperature and influence aerobic endurance performance. a. 1% b. 2-3% c. 5-6%

b. 2-3%

A high school volleyball athlete has been resistance training for about a year and wants to start working to improve her power output. Which of the following is your recommended volume for her power training program? a. 2 sets x 3 reps b. 3 sets x 5 reps c. 5 sets x 1 rep

b. 3 sets x 5 reps Review Table 17.11

During a short-term (8-20 week) strength training program, increases in strength of _____________ can be expected for preadolescent children compared to age-matched controls; these strength gains are most likely due to ___________________. a. 30-40%; muscle hypertrophy b. 30-40%; neurological factors c. 10-15%; muscle hypertrophy d. 10-15%; neurological factors

b. 30-40%; neurological factors Which hormone supports hypertrophy? Which stage of development does this hormone become more readily available?

A needs analysis for a soccer athlete reveals a substantial need for aerobic capacity. Which of the following would be the best combination of aerobic and resistance training to implement in the late off-season for this athlete to maximize their aerobic capacity? a. 2 mile run, RT = 3 sets x 10 reps @ 75% 1RM b. 300 yd intervals, RT = 4 sets x 6 reps @ 85% 1RM c. 10 yd intervals, RT = 3 sets x 12 reps @ 67% 1RM

b. 300 yd intervals, RT = 4 sets x 6 reps @ 85% 1RM Late in the off-season, high-intensity intervals should be used to get both aerobic and anaerobic adaptations that are similar to the sporadic nature of soccer efforts (i.e. not steady-state: high-intensity sprints interspersed with active recovery). Lower threshold (Type I) motor units are predominantly recruited during aerobic training, so the higher threshold (Type II) motor units should be the focus during RT, which requires a training program for basic strength (≤6 reps, ≥85% 1RM).

A college football team has a lineman weighing 140 kg (308 lbs) who is participating in a resisted sprint training program. His training goal is to enhance his ability to block and tackle during the first 5 m of the acceleration phase. Which of the following loads is the most appropriate for this athlete's goals? a. 14 kg (31 lbs) b. 35 kg (77 lbs) c. 70 kg (154 lbs)

b. 35 kg (77lbs) Review Table 19.3: Assistance and Resistance Training for Speed Development General rule: Do not reduce speed by more than 10-12%... ...Unless the sport requires contact with an opponent. Then, loads of 20-30% of body weight are acceptable to enhance the initial portion of the acceleration phase.

What is the oxygen cost (i.e. VO2) of a 70 kg athlete exercising with a heart rate of 150 bpm, a stroke volume of 110 mL, and an a-VO2diff of 15 mL/dL? a. 4 ml/kg/min b. 35 ml/kg/min c. 17 ml/kg/min

b. 35 ml/kg/min Fick equation: VO2 = Q x a-vO2diff Q = HR x SV a-vO2diff units are in mL/100 mL so the final product has to be divided by 100 mL. Next, divide by body weight to get the relativized VO2 (mL/kg/min) rather than absolute (mL/min).

If a wrestler is trying to maximize strength early in the pre-season training program, which of the following is the best recommendation for rest periods between sets of resistance training exercises? a. 2 min b. 4 min c. 6 min

b. 4 min

If an athlete is completing 4 sets of 6 repetitions at 85% 1RM, what is your recommendation for rest periods between sets? a. 2 b. 4 min c. 1 min

b. 4 min Technically, both 2 and 4 minutes falls within the recommended range. However, 85% 1RM estimates 6 reps allowed (refer to Table 17.7), making this a fatiguing set, which will require more recovery time to successfully complete subsequent sets. If the 6 reps were to be completed at 75%, then the 2-minute recovery could be more appropriate.

The same soccer player from the previous question will likely complete how many repetitions of their 30-second anaerobic intervals? a. 10 b. 6 c. 2

b. 6 The main purpose is to achieve several minutes of work close to VO2max. However, it is also important not to create too much fatigue.

Which of the following is the best RPE for an athlete completing a pace/tempo run? *Refer to a 1-10 RPE scale a. 5 b. 7 c. 9

b. 7 Pace/tempo runs should be at or slightly above the lactate threshold, which means the training run will be above a moderate pace. However, these runs are also recommended to last 20-30 min, which means the intensity can't be too high.

Likely due to the differences (on average) in heart size, blood volume, hemoglobin values, and body fat, females tend to have VO2max values approximately _____________ of those measured in age-matched males. a. 42-52% b. 73-85% c. 87-92%

b. 73-85% Refer to Adaptations to Aerobic Endurance Programs chapter.

A college lacrosse player is beginning her off-season program with a 4 day/wk, upper/lower body split routine. The intensity for core lifts will most likely be ____________ 1RM. a. 90-95% b. 75-85% c. 50-60%

b. 75-85% It can be assumed that a college-level athlete has some degree of resistance training experience. Therefore, the intensity of off-season training (goal is to build a training foundation) should be focused on hypertrophy/basic strength capacity.

Which of the following is the most accurate statement regarding the blood and nutrient supply of cartilage? a. Cartilage has no blood supply and gets all nutrients from the surrounding bone tissue. b. A significant portion of nutrients diffuse from synovial fluid due to pressure differences during joint movements. c. Cartilage has rich capillary beds with ample blood supply and nutrient delivery.

b. A significant portion of nutrients diffuse from synovial fluid due to pressure differences during joint movements. There is a link between joint mobility and joint health. Movement is better than immobilization for optimal cartilage health.

Which of the following examples demonstrates intrinsic feedback? a. A teammate shouting words of encouragement during a strenuous lift. b. An athlete adjusting the grip on the bar to be more centered for the next attempt. c. A coach that cues an athlete to "choke the bar" during bench press.

b. An athlete adjusting the grip on the bar to be more centered for the next attempt. Intrinsic feedback = by the athlete, for the athlete; sensory information

As a strength and conditioning coach, which of the following "red flags" should be identified as a problematic reaction of an athlete to an injury? a. An athlete reports not sleeping well at night and not eating as much as before the injury. b. An athlete reports feeling lonely and intentionally avoids team gatherings outside of practice. c. An athlete reports irritation about how slow the rehabilitation process is going.

b. An athlete reports feeling lonely and intentionally avoids team gatherings outside of practice. Depression is a possible psychological response to an injury. Intentional withdrawal from events that provide social support and connection with peers/teammates should be a red flag for possible underlying psychological issues.

Which of the following vitamins is most likely to be deficient in vegetarian--and even more so in vegan--athletes without proper nutrient planning? a. Vitamin C b. B12 (Cobalamin) c. Vitamin K

b. B12 (Cobalamin) B12: Mostly found in animal products Vit. C: Mostly in a variety of fruits/veggies, especially citrus Vit. K: Mostly found in dark leafy greens/cruciferous veggies

When time is limited in a training session, which of the following exercise orders helps manage fatigue and maximize work capacity through efficiency? a. Bent over row, lat pull-down, chin-up b. Bench press, bent over row, overhead press, lat pull-down c. Bench press, overhead press, triceps kickbacks

b. Bench press, bent over row, overhead press, lat pull-down Alternating between a push and a pull is a good way to let a muscle group rest while still getting a training stimulus. Too many sets in a row--even if the exercise changes--that use the same muscle group will lead to accumulated fatigue and reduced force production during the later sets.

An athlete just completed a 20-mile run in preparation for an upcoming marathon. Which of the following is the best example of a calorically dense breakfast to replenish calories following the training session? a. Parfait: fat free plain Greek yogurt, whole grain granola, mixed berries b. Homemade pancakes: Whole gain, whole milk, with butter on top; eggs and sausage on the side c. Oatmeal: Made with water, 1 tsp brown sugar, sliced banana; orange juice on the side

b. Homemade pancakes: Whole gain, whole milk, with butter on top; eggs and sausage on the side Calorically dense foods will contain a greater proportion of fat, which typically comes from animal products, though there are some plant sources (i.e. coconut oil, avocado, etc.).

Evidence supports which of the following as a primary reason to use cold water immersion as a recovery method when performance is required within 24 hours? a. Reduced muscle soreness b. Improved neuromuscular function c. Reduced biochemical markers of inflammation

b. Improved neuromuscular function

A female high-school cross-country runner (5k/3.1 miles) is currently at a bodyweight of 61 kg (134 lb) and taking in 2550 kcal/day. Her breakdown is 91 g protein, 427 g carbohydrate, and 53 g fat. What are your recommendations for this athlete? a. Increase protein b. Increase carbohydrate c. Decrease fat

b. Increase carbohydrate Calculate g/kg body weight for each of the macros. Compared to the recommended ranges for aerobic endurance athletes.

A senior in college has been working on their maximal strength in the off-season. An absolute increase in force production during barbell back squats was measured using force plates. For this athlete, the increase in force production most likely came from which training adaptation? a. Increased motor unit activation frequency b. Increased number of motor units recruited c. Activation of the stretch shortening cycle

b. Increased number of motor units recruited Consider the training status of the athlete as well as the size of the muscles primarily used during the squat.

_______ feedback is provided to the athlete by the athlete from the senses, while _______ feedback is provided to the athlete by an observer or other external source. a. Observational, segmented b. Intrinsic, augmented c. Guided, explicit

b. Intrinsic, augmented

Due to its role in lipid oxidation, blood flow regulation, and androgen receptor upregulation, ________________ has been proposed as a supplement to promote recovery following high intensity resistance exercise. a. Ephedrine b. L-carnitine c. Beta-alanine

b. L-carnitine

An athlete comes to you to train for a future tryout. During the tryout, the athlete will be required to complete the 5-10-5/pro-agility drill. Which of the following is the most important instruction to convey to the athlete to optimize performance? a. Stay tall and pull yourself towards your goal with the lead leg. b. Look and rotate the arms in the direction you want to go during each turn. c. Keep a stiff leg going into and coming out of each turn.

b. Look and rotate the arms in the direction you want to go during each turn.

You begin working with the pitchers on a professional baseball team as their strength and conditioning coach. Based on the mechanics of pitching and the relevant musculature used during this skill, which of the following is your training goal to help prevent injury and promote performance? a. Strength all muscles involved b. Stretch external rotators, strengthen internal rotators c. Stretch internal rotators, strengthen external rotators

b. Stretch external rotators, strengthen internal rotators Overhead athletes--specifically pitchers--tend to have reduced internal rotation and increased external rotation at the shoulder. The excessive eccentric (deceleration) forces of the external rotators generally make these muscles tight, thus counteracting the actions of the internal rotators and limiting ROM.

Which of the following is the best example of the use of imagery for a soccer player in athletics? a. The athlete envisions himself playing for his favorite pro team. He passes the ball back and forth with his favorite player, skillfully working the ball towards the scoring area. The athlete expertly evades a defender, fakes a shot before feeding an attacker who scores the winning goal. b. The athlete walks around the ball, feeling the turf beneath the cleats and seeing the placement of the ball. The athlete then envisions a successful pass to a teammate. Finally, the athlete envisions evading a defender before passing to a teammate. c. The athlete starts off with the ball on a short pass from the goalie. Evading the opponents, the athlete takes the ball across the midfield line with fancy footwork to evade the opponents. The athlete continues to finesse the ball all the way inside the box before taking a shot on goal that goes in.

b. The athlete walks around the ball, feeling the turf beneath the cleats and seeing the placement of the ball. The athlete then envisions a successful pass to a teammate. Finally, the athlete envisions evading a defender before passing to a teammate. General rules for imagery: Progress from simple to complex (just like any skill acquisition scenario). Images should be personally challenging yet realistic--experience success. Should foster familiarity and preparedness for an expected future competitive environment (i.e. not a daydream).

Overtraining is a result of ____________________. a. A training intensity that is too high b. Too much cumulative load without sufficient recovery c. Poor training environment

b. Too much cumulative load without sufficient recovery Review the markers of overtraining.

What is the primary purpose of the neuromuscular junction? a. Provide a mechanical anchor point between the CNS and musculoskeletal system. b. Translate the action potential from the nervous system into the chemical release of Calcium in the muscle cell. c. Supply the muscle with high-energy substrates for metabolic reactions.

b. Translate the action potential from the nervous system into the chemical release of Calcium in the muscle cell.

If an athlete is holding a static stretch for 60-90 seconds, which of the following contexts is the best selection for this athlete to be stretching in? a. Warm-up before practice b. A dedicated mobility session c. Preparatory stretching before a team lift

b. a dedicated mobility session 15-30 seconds is recommended for static stretching because more aggressive stretching (i.e. 60-90 secs) has negative influences on subsequent power production.

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

b. agility The key to agility is the response to a stimulus.

The ____________ carries blood away from the heart to be delivered to muscles during exercise (and at rest). a. vena cava b. aorta c. pulmoary artery

b. aorta

If an athlete is training using an elliptical and wants to emphasize the posterior chain during the workout, which direction should the athlete lean? a. forward b. backward c. sideways

b. backward The backward lean emphasizes a pulling of the legs rather than a pushing.

Which of the following athletes is likely to have the highest bone mineral density? a. 50km cyclist b. basketball player c. 400 m swimmer

b. basketball player The greatest stimulus for bone formation comes from repetitive mechanical forces that exceed the minimal essential strain. These forces are generally optimized with weight-bearing activities, especially ballistic ones.

Cortisol is best known as the _________ hormone. a. anabolic protein synthesis b. catabolic stress c. catabolic glyconeogenic

b. catabolic stress

Which class of hormones acutely stimulates central motor responses, peripheral vascular dilation, upregulated enzyme systems, and increased calcium release in muscles? What is the resulting contribution to strength/power output? a. growth hormones, decrease b. catecholamines, increase c. steroids, increase

b. catecholamines, increase

Sarcopenia influences the functional performance of muscles in older adults, especially if they are inactive. There is a disparate reduction between strength and power--which of the following exercises is the most likely to have the greatest drop-off in performance with age? a. squat b. clean c. bench press

b. clean There is a more substantial decline in power compared to strength.

An athlete plans a mild weight cut during the pre-season training. The goal is to drop weight while preserving lean body mass and strength. The athlete is a 70 kg (154 lb) female soccer player currently consuming 2580 kcal/day. Which of the following is the best recommendation for this athlete? a. Reduce caloric intake by 500 kcal/day b. Consume 616 kcal of protein c. Restrict fat to 315 kcal/day

b. consume 616 kcal of protein Use Table 10.4 to estimate daily caloric needs--compare to the caloric intake of the athlete. Compare g/kg body weight recommendations for protein during weight loss with the g/kcal body weight ratio that 616 kcal of protein would equal.616 kcal/4 kcal/gram = grams of protein --> grams of protein/body weight in kg

When resting hormone levels are chronically elevated, __________ affinity with receptors can occur, thus __________ the sensitivity of the body to that particular hormone. a. increased, increasing b. decreased, decreasing c. decreased, increasing

b. decreased, decreasing A good example of this is chronically elevated insulin levels leading to insulin resistance and, eventually, Type II diabetes.

When an athlete switches from a barbell front squat to a low-bar barbell back squat, the relative torque for the knee joint____________. a. increases b. decreases c. stays the same

b. decreases Consider the bar position and torso position that maintains the bar over the center of gravity/midfoot. What happens to the moment arm for the resisted force when the bar is shifted from the front rack position to the low bar position?

During the initial pull of a deadlift, the width of the I-bands of the muscle fibers recruited from the gluteus maximus muscles __________. a. increases b. decreases c. stays the same

b. decreases What is the I-band? What type of muscle contraction occurs during the first phase of a deadlift? What happens to the I-band during this type of contraction based on the interaction of actin and myosin according to the sliding filament theory?

Which of the following relaxation techniques is a precursor for other relaxation techniques, and relies on the stimulation of the parasympathetic nervous system through feedback mechanisms of the cardiac and respiratory control centers in the brain stem? a. autogenic training b. diaphragmatic breathing c. systematic desensitization

b. diaphragmatic breathing

A seated dumbbell military press occurs primarily in which plane of motion? a. sagittal b. frontal c. transverse

b. frontal When deciding on the plane of motion, consider the joint action of the prime mover.

If a decline in performance is overcome within a few days or weeks of planned recovery, the athlete is experiencing __________________. a. overtraining syndrome b. functional overreaching c. nonfunctional overreaching

b. functional overreaching

A strength and conditioning coach recognizes that an athlete has a disproportionately long torso compared to femur length so he switches the athlete from a conventional deadlift to a sumo deadlift to minimize injury risk and optimize the expression of strength. While the musculature for deadlift is always similar, which muscle groups are emphasized more after the switch to sumo? a. Spinal erectors, hamstrings b. Glutes, quads c. Hamstrings, calves

b. glutes, quads On a continuum, sumo deadlift shifts the hip hinge pattern of a conventional deadlift in the direction of a squat pattern.

Which of the following hormones is a pulsatile hormone that has peak values during sleep and is essential for recovery from training, especially related to its positive effects on muscle protein synthesis? a. Testosterone b. Growth hormone c. Cortisol

b. growth hormone

A new athlete is learning how to do a pull-up during a one-on-one session with a graduate assistant (GA) S&C coach. She is told to grab the bar and pull her body up until her chin is over the bar. Other than the overall movement goal, the athlete is not given any further prompts to complete the task. What type of instructional method was implemented by the GA? a. explicit instructions b. guided discovery c. discovery

b. guided discovery Guided discovery: Used to promote the focus on task-relevant cues in low to moderate stress environments. Provides basic instructions on the overall movement goal, with some standard prompts for task accomplishment. Be sure to review each type of instruction.

An athlete with weak abdominal musculature and tight hip flexors is likely to experience anterior pelvic tilt, which can lead to... a. incorrect front side mechanics. b. hamstring injury or pain. c. excessive transverse plane movements.

b. hamstring injury or pain Review Table 19.1: Common Sprinting Technique Errors, Causes, and Corrections

An athlete whose sport requires a substantial amount of sprint ability comes to you for training. This athlete has a hunched over running style with an anterior pelvic tilt and appears to be overstriding. Based on this analysis of the athlete, you are most concerned about a ___________ injury and will incorporate ____________ flexibility into the training program for this athlete. a. hip flexor, hamstring b. hamstring, hip flexor c. glute, hamstring

b. hamstring, hip flexor Anterior pelvic tilt is generally a combination of tight hip flexors, weak abdominals, and weak hamstrings. Without the ability to get into full extension, athletes may compensate by overstriding and getting the hamstrings to pull them forward to make up for the limited propulsive force of the hip extensors. Having a weak muscle (hamstrings) produce force in an elongated position (overstriding) is a recipe for injury.

Which of the following sports fits the best with the needs analysis listed below? Substantial force production from a partially flexed hip position. Upper and lower body coordinated efforts; emphasis on transverse and frontal planes. High demand on hip abductors and external rotators; torso rotators a. endurance runner b. hockey c. basketball

b. hockey Evaluate the primary skills for each of the sports and how those skills align with the description in the needs analysis.

Which of the following is the most likely cause of an athlete prematurely having an upright posture when starting a sprint? a. Misunderstanding of force production b. Inadequate push-off force c. Insufficient mobility

b. inadequate push-off force

An 80 kg (176 lb) collegiate athlete wishes to gain weight during off-season training (high volume/moderate intensity). He is currently consuming 450 kcal from protein, 2880 kcal from carbs, and 1170 kcal from fat. What are your recommendations to help this athlete meet his goal? a. Increase total calories b. Increase protein c. Increase carbohydrate

b. increase protein Use table 10.4 to estimate total daily caloric needs. Assume heavy activity level based on collegiate status. To gain weight, add 500 kcal to the estimated caloric needs Divide total calories by cal/gram for each of the macronutrients Divide grams of macro by body weightCompare these numbers to the recommended ranges for athletesWeight gain = Protein: 1.5-2.0 g/kg body weight

Which of the following adaptations is a result of an athlete increasing their buffering ability to prevent metabolic acidosis? Before training: VO2max= 70 ml/kg/min, LT@75%, RHR=60 After training: VO2max= 80 ml/kg/min, LT@88%, RHR=50 a. Lower resting HR b. Increased LT c. Increased VO2max

b. increased LT The LT is a measure of the submaximal steady-state an athlete can sustain without fatigue. The increased lactate threshold indicates a greater capacity to buffer H+ ions from ATP hydrolysis, thus reducing the fatiguing effects of H+ ion accumulation.

How does an athlete's optimal level of arousal change with limited skill and ability to perform the activity? a. It stays the same b. It decreases c. It increases

b. it decreases Refer to the Inverted-U Theory.

Which of the following is the appropriate anatomical target for the handle during the drive phase on a rowing machine? a. Sternum b. Just below the rib cage c. Directly in line with the umbilicus

b. just below the rib cage

Which type of feedback is provided by a high school volleyball coach who tells an athlete she just achieved a 20-inch vertical jump, which is above average for her age and sport? a. Intrinsic b. Knowledge of results c. Knowledge of performance

b. knowledge of results Knowledge of results = information about the task goal, including specific values and/or normative comparisons.

When assessing the change of direction ability of an athlete, you notice a performance limitation due to slow transitions from one direction to the next. Which of the following is the most likely cause of this performance issue? a. Incorrect technique. b. Limited eccentric neuromuscular control. c. Inadequate concentric peak force production.

b. limited eccentric neuromuscular control Slow transitions are frequently due to limited control of braking mechanics. Possible limitations in concentric force production could also be occurring but would be more related to the rate of force production rather than peak force production.

Which of the following is the most critical aspect of change of direction ability? a. Proper visual focus b. Low center of mass c. Torso orientation

b. low center of mass

A strength athlete reports consuming 140 grams of protein each day. His current weight is 87 kg (191 lb). Which of the following is the best recommendation for this athlete? a. Increase protein intake b. Maintain current level c. Decrease protein intake

b. maintain current level Compare the current intake to the nutrition recommendations for strength.

During higher-intensity exercises, athletes often experience peripheral fatigue. Which of the following is believed to be the reason for this type of fatigue? a. lactic acid accumulation b. metabolic acidosis c. increase in muscle pH

b. metabolic acidosis Refer to the text box: Lactic Acid Does Not Cause Metabolic Acidosis!

An athlete completes 3 sets of 15 reps. What is the most probable goal for this athlete's training program? a. Hypertrophy b. Muscular endurance c. Strength

b. muscular endurance Review Table 17.11

During aerobic intervals, an athlete should maintain a _______________ cervical spine. a. flexed b. neutral c. extended

b. neutral

When performing a needs analysis for a high school football player (quarterback), you determine that the overhead throwing pattern is an important part of the positional requirements for this athlete. Which of the following resistance training exercises is the best selection for this athlete? a. Skull crusher b. Overhead cable triceps extension c. Bent over triceps kickback

b. overhead cable triceps extension When selecting exercises based on the mechanical patterns of the sport, select exercises that are as close to the original movement as possible (specificity).

For a high school American football team, if any player squats two times his body weight, his name is placed on the wall. This is an example of... a. negative reinforcement b. positive reinforcement c. negative punishment d. positive punishment

b. positive reinforcement Reinforcement = get behavior to continue Positive = add something Negative = remove something

What is the correct shift in substrate utilization for an athlete transitioning from long slow distance base training to high-intensity aerobic interval training? a. predominantly carbphydrate to predominantly fat b. predominantly fat to predominantly carbohydrate c. equal contributions from fats to carbs

b. predominantly fat to predominantly carbohydrate

Which of the following macronutrient categories is the primary structural and functional component of every cell and responsible for growth, development, enzymes, transport carriers, and hormones? a. Fat b. Protein c. Carbohydrate

b. protein

Which of the following is least likely to be a limiting factor in an athlete during aerobic exercise? a. Oxygen delivery/cardiac output b. Pulmonary ventilation c. a-vO2diff

b. pulmonary ventilation

Which of the following is the prime mover during the concentric portion of a squat? a. hamstrings b. quads c. calves

b. quads

Which of the following has the best evidence-based rationale to support an athlete's use of foam rolling after a strength training workout? a. Increased flexibility b. Reduced muscle soreness c. Improved strength

b. reduced muscle soreness a. Improved short-term flexibility is best for pre-rolling. b. Reduced muscle soreness is a benefit in itself, but may also influence mechanics for subsequent performance. c. Improved strength is possible, but the research is conflicting, and the magnitude of effect is still somewhat small.

If a cross-country team decides to complete a resistance training program in the off-season, what order should they complete their training in during a practice session? a. Aerobic endurance training then resistance training b. Resistance training then aerobic endurance training c. Order doesn't matter

b. resistance training then aerobic endurance training The fatiguing effects of aerobic training have more influence on subsequent resistance training than resistance training fatigue has on future aerobic performance.

Which of the following athletes is the most likely to improve performance with Beta-alanine supplementation? a. Long jumper b. Soccer player c. Tennis athlete

b. soccer player The most benefit comes to athletes who rely heavily on their lactate threshold. Also, relevant for athletes participating in high-intensity efforts when fatigue is already present. Two of the options have substantial recovery between efforts and would not derive the same degree of benefit as the more continuous option.

A catcher in baseball comes out of the deep squat position to make a play. Which of the following muscles is the most relevant plantar flexor when initiating this sport-specific movement? a. gastrocnemius b. soleus c. quadriceps

b. soleus Consider which muscle(s) is/are relevant to plantar flexion, then determine which one is more active when the knee is in a flexed position.

An athlete who is generally composed and laid back has a momentary experience of panic and self-doubt related to the need for him to perform well in the final play of the game to help his team come from behind. Which type of anxiety is this athlete experiencing? a. Trait b. State c. Somatic

b. state State anxiety = the subjective interpretation of a specific situation accompanied by elevated levels of cognitive and/or somatic anxiety.

If the athlete from the previous question decided to take EPO, what adverse effect are they at an increased risk for? a. gastrointestinal distress b. stroke c. mood swings

b. stroke More blood cells = thicker blood = increased risk for clotting = increased risk for stroke Risk is compounded by the probable reduction in plasma volume due to dehydration during aerobic endurance events.

When determining exercise order, a strength and conditioning coach selects a set of hex bar deadlifts to be immediately followed by a set of push-ups. This exercise order is an example of a _______________. a. compound set b. superset c. alternated set

b. superset Contrast a superset with a compound set.

Sport-related movements primarily rely on the optimal function of ___ joints. a. fibrous b. synovial c. cartilaginous

b. synovial

Which of the following injuries is the most probable for a cross-country runner? a. fracture b. tendonitis c. dislocation

b. tendonitis Tendonitis often comes with overuse during repetitive tasks.

Serum levels of which of the following hormones will acutely increase as a result of performing a resistance training workout that involves large muscle group exercises with loads 85-95% of 1RM and 30- to 60-second rest periods in athletes with two or more years of resistance training experience? a. growth hormone b. testosterone c. thyroid hormone

b. testosterone

During a dynamic warm-up (Activate and Mobilize), which of the following movements is most likely to occur earliest in the warm-up? a. Power skips b. Walking toe touch c. Walking lunge with elbow to instep

b. walking toe touch Exercise order for warm-ups: Simple-->complex Low-->high-intensity General-->specific

An athlete demonstrates valgus collapse of the knee joint during the concentric phase of a barbell back squat. Which of the following is the most likely explanation? a. overdeveloped quad to hamstring strength ratio b. weak gluteus medius c. tight gracilis

b. weak gluteus medius Consider the primary joint actions for each of the muscles.

A coach in which of the following sports should be the most aware of signs and symptoms for disordered eating and eating disorders in their athletes? a. Football b. Wrestling c. Hockey

b. wrestling Primary sports with a higher incidence of eating disorders and disordered eating: Sports with weight classes Sports with an emphasis on leanness Aesthetic-oriented sports

During sprinting, the arm drive is an important part of proper technique. Which of the following cues is the best one to describe the proper movement for an optimal arm drive? a. "Swing like a bat" b. "Cut like a knife" c. "Pull like a rope"

c. "pull like a rope" Review Table 19.1: Common Sprinting Technique Errors, Causes, and Corrections

An athlete "cycling" their steroid use__________________. a. ...takes several different drugs simultaneously to get an additive effect. b. ...gradually increases the dose over the course of a training block. c. ...completes weeks to months of training with the drug before discontinuing use for a set amount of time.

c. ...completes weeks to months of training with the drug before discontinuing use for a set amount of time.

A soccer player completing HIIT training to enhance anaerobic capacity will likely engage in this style of training ____________day(s) each week to optimize the volume of the training stimulus. a. 5 b. 3 c. 1

c. 1

Which of the following athletes will likely gain the greatest benefit from using foam rolling as a recovery tool? a. endurance cyclist b. basketball player c. 100 m sprinter

c. 100 m sprinter There are slight benefits for combatting exercise-induced decreases in sprint performance (100 m) but not as much for jump performance (basketball).

A wrestler focused on improving anaerobic capacity is completing 20-second intervals. What is the recommended recovery time between sprints? a. 400 secs b. 160 secs c. 100 secs

c. 100 secs Which energy system is being targeted? What is the recommended work:rest ratio for that system (Table 3.6)?Multiply the amount of work by the rest ratioEx. For 1:2-->an athlete completing 1 sec of work needs 2 secs of recovery...2 secs of work, 4 secs recovery...etc.

An 85 kg (187 lb) lacrosse player participates in an afternoon practice on Monday (2 hours drills, small-sided games, etc.) and is expected to participate in an off-season team lift Tuesday morning (circuit training/metabolic conditioning). Which of the following is the most important consideration? a. 20 g whey protein <30 min after practice ends. b. Electrolyte beverage 15-30 min before team lift. c. 125 g high glycemic index carbohydrate <30 min after practice

c. 125 g high glycemic index carbohydrate <30 min after practice For subsequent training <24 hrs later, glycogen replenishment is the first priority, especially for metabolic demands (as opposed to strength-based demands). Aerobic endurance recovery (subsequent to training sessions of 90 minutes or more) should have a post-exercise carb intake of ~1.5 g/kg body weight.

If an athlete completes a maximum sprint interval in 10 seconds as part of an interval training workout, which of the following is a recommended length of the rest period before the next sprint? a. 10 seconds b. 1 minute c. 2 minutes

c. 2 minutes Refer to Table 3.6 (Using Interval Training to Train Specific Energy Systems): 1. Identify the energy system predominantly used for the sprint, based on the time it takes to complete. 2. Choose the appropriate work:rest ratio for that energy system. 3. Calculate the range of times for rest periods. 4. Select the answer that falls within that range.

A high-school soccer team is 4 weeks out from their first game. 3 months ago, you evaluated their metabolic capacity and put them on an appropriate training program. Based on the expected physiological adaptations and the principle of specificity, which of the following interval distances is the most appropriate for the team to be completing at this point in their training plan? a. 800 m b. 100 m c. 20 m

c. 20 m The assumed physiological adaptations of a metabolic training program are going to be an increase in aerobic and anaerobic capacities. Soccer is a sport characterized by short, frequent, high-intensity sprints, followed by active recovery efforts. Specificity would suggest focusing on the in-game demands, which do not include longer duration steady-state or speed endurance challenges. Therefore, short sprint intervals, with brief recovery times would be the best fit as the athletes prepare for in-game demands.

During a sprint training session, which of the following programs is the optimal method for maximizing the stimulus for speed development? a. 10 m max effort starts, 20 m bounds, 30 m flying starts b. 40 m max velocity, 20 m flying starts, 40 m parachute runs c. 20 m block starts, 40 m accelerations to max velocity, 80 m speed endurance

c. 20 m block starts, 40 m accelerations to max velocity, 80 m speed endurance The general progression should be neurological-->metabolic. The distance can gradually increase as fatigue becomes more acceptable.

Which of the following protocols is most likely to elicit the greatest increase in serum growth hormone concentrations? a. 3x15 @ 50% 1RM, 3 min rest b. 3x5 RM, 1 min rest c. 3x10 RM, 1 min rest

c. 3x10 RM, 1 min rest

Which of the following squat protocols is the best selection to enhance tendon stiffness in a collegiate 100 m sprinter? a. 2x20 @ 20% 1RM b. 3x15 @ 60% 1RM c. 4x6 @ 85% 1RM

c. 4x6 @ 85% 1RM Heavy loads (80% 1RM) > light loads (20% 1RM)

When peaking before a competition, an Olympic weightlifter should focus on rest periods that are ____________. a. 2 min b. 3.5 min c. 5 min

c. 5 min A peaking phase focuses on maximum power for an Olympic weightlifter. This intensity should be paired with longer rest periods (within the recommended ranges) to provide optimal recovery and facilitate maximal intensity going into the next set.

An athlete completing half-mile, aerobic intervals in 3.5 minutes per repetition is recommended to rest ________ between reps. a. 1 min b. 3 min c. 5 min

c. 5 min Refer to Rable 3.6: Using Interval Training to Train Specific Energy Systems

A strength and conditioning coach is trying to equate the workload for all athletes. One athlete has 1 m of bar displacement and a teammate has 0.5 m and exerts 1,000 N of force. How much force is required for the first athlete to equal the amount of work being done by the second athlete if everything else is held constant? a. 1500 N b. 1000 N c. 500 N

c. 500 N Consider the equation for Work. What happens if work doesn't change, but displacement is multiplied by 2. What has to happen to force--mathematically--to keep work the same? Practically, this question is oversimplified, but the application of the principle for work is the take-away.

A football player is working in the off-season to build a fitness foundation through metabolic intervals. The athlete sprints for 2 min. How long should his recovery be? a. 0.5 min b. 3 min c. 6 min

c. 6 min Which energy system(s) is/are being targeted? What is the recommended work:rest ratio for that system (Table 3.6)?Multiply the amount of work by the rest ratioEx. For 1:2-->an athlete completing 1 sec of work needs 2 secs of recovery...2 secs of work, 4 secs recovery...etc.

A middle school soccer player is new to resistance training but wants to start a program with you. Which of the following is the optimal intensity to begin training with for this athlete? a. 85% 1RM b. 75% 1RM c. 60% 1RM

c. 60% 1RM For new lifters and youth athletes, the focus should be on technique and volume, which lines up with a muscular endurance resistance training goal.

Research shows an increased incidence of injury for youth athletes getting less than ____________ hours of sleep a night. a. 4 b. 6 c. 8

c. 8

An athlete training for maximum strength completes a set of 5 with no reps in reserve (i.e. 5 RM). The set takes 30 seconds to complete at maximum effort. Assuming a 50-70% decline in Creatine Phosphate stores, what is an appropriate rest period to optimize recovery for the next 5 RM set? a. 1 min b. 3 minutes c. 8 minutes

c. 8 minutes If the range of high-intensity exercise duration for the Phosphagen system is 5-30 seconds, and the activity is on the high end of that range, the recovery time should also be on the high end of the recovery range. ATP resynthesis requires 3-5 minutes, with complete CP resynthesis within 8 minutes. For a maximal effort, 30-sec bout of activity, we should be on the higher end of the recovery range (assuming we want to maximize recovery).

The range of training intensities for a high jumper should be: a. 85%+ 1RM b. 75-85% 1RM c. 80-90% 1RM

c. 80-90% Review Table 17.9 Identify the pattern/type of effort required for a high jumper.

A well-trained athlete is preparing for his rugby season with a goal to increase his anaerobic capacity. Which of the following training intensities is the optimal choice to help him reach this goal? a. 60% VO2max b. 75% VO2max c. 90% VO2max

c. 90% VO2max Consider where the lactate threshold occurs for a trained athlete. How does energy system reliance (aerobic vs. anaerobic) change as an athlete passes their LT?

Which of the following is not a recommended scenario for improving self-efficacy? a. A teammate pulling an athlete aside encourage them about their chances for success going into the next play. b. Remembering a past successful free throw attempt when preparing for a current free throw attempt. c. A coach reminding an athlete getting ready to squat about a cue they have worked on to address a specific deficiency.

c. A coach reminding an athlete getting ready to squat about a cue they have worked on to address a specific deficiency. Refer to self-efficacy header in Psychology of Athletic Preparation and Performance chapter.

Which of the following is the best example of exercise order for an athlete participating in a 3x/week total body lifting routine? *DB=dumbbell a. Bench press, hex bar deadlift, DB overhead press, triceps extensions, biceps curls b. Back squat, clean, DB chest flys, DB deltoid flys, push-ups c. Deadlift, bench press, bent-over row, DB military press, chin-ups, dips

c. Deadlift, bench press, bent-over row, DB military press, chin-ups, dips General rules for exercise order: Multi-joint, large muscle groups, complex-->single joint, small muscle groups, simple Upper/lower body alterations Push/pull alterations

Which of the following is the probable outcome of an athlete consuming alcohol after a resistance training session? a. Up-regulated glycogen replenishment b. Up-regulation of muscle protein synthesis c. Down-regulation of muscle protein synthesis

c. Down-regulation of muscle protein synthesis

Which of the following is not one of the two primary purposes for recovery exercise? a. Maintain blood flow to the exercised muscles so the repair process can be optimized. b. Assist in the removal of metabolic wastes and byproducts. c. Enhance neuromusclar patterning via increased stress on the CNS

c. Enhance neuromusclar patterning via increased stress on the CNS

Which of the positions described below would not be a part of the optimal starting position for an athlete completing an anaerobic work bout with heavy ropes (i.e. battle ropes)? a. Feet shoulder width apart. b. Trunk flexed forward at a 30-45 degree angle. c. Forearms supinated and elbows flexed.

c. Forearms supinated and elbows flexed.

Which of the following is the most accurate statement for the role of the strength and conditioning coach in the management and care of eating disorders. a. Evaluate symptoms to diagnose and treat the disorder so the athlete can compete optimally. b. Be a confidant for the athlete and help them work through the issue quietly to avoid potential embarrassment. c. Identify signs and symptoms and refer athletes to the appropriate professional to get them the help they need.

c. Identify signs and symptoms and refer athletes to the appropriate professional to get them the help they need.

In teaching the push press, which of the following is an example of segmentation with pure-part training integration? a. Practice the push press without any equipment, progress to practice with a PVC pipe, and end with an unloaded bar b. Practice the dip, followed by the dip with the drive, and end with practice of the entire push press c. Practice the dip, the drive, and the catch independently before practicing the entire push press

c. Practice the dip, the drive, and the catch independently before practicing the entire push press Pure-part training is a good way to master the sequential sub-components of a relatively complex motor skill.

A tennis athlete is working on her backhand stroke. Which of the following exercises is the best selection to help improve strength for this sports skill? a. Band-assisted pull-ups b. Seated low pulley row c. Prone reverse fly on a bench

c. Prone reverse fly on a bench What is the primary joint action for a backhand stroke? Which exercise mimics that joint action the closest?

For treadmill running, which of the following is the appropriate method for starting the machine? a. Attach the security clip to the shirt sleeve, stand to the side of the machine to set the speed, hop onto the moving belt from the side. b. Grasp the handrails while standing in the middle of the belt, slowly adjust the speed to the desired training intensity. c. Straddle the belt, set the speed, allow one leg to swing freely while striking the belt with the midfoot.

c. Straddle the belt, set the speed, allow one leg to swing freely while striking the belt with the midfoot.

Which of the following accurately describes the activity of myofilaments in the biceps brachii during the downward phase of a chin-up? a. Actin filaments are pulled along myosin filaments via connections with myosin heads during the powerstroke. b. Calcium binds with troponin to facilitate the shift of tropomyosin, thus allowing a rapid binding of myosin heads to actin filaments. c. The H-zone increases in width as myosin heads detach from actin filaments..

c. The H-zone increases in width as myosin heads detach from actin filaments.. Refer to the sliding filament theory of muscular contraction. What type of contraction is being described for the sliding filament theory? What type of contraction is occurring during the downward movement phase of a chin-up?

Which of the following is the best example of a task-irrelevant cue for a hockey goalie that should be suppressed using selective attention during gameplay? a. The occupancy status of the penalty box b. The hand-dominance of the opponent forwards c. The exact location of the water bottle in the back of the net.

c. The exact location of the water bottle in the back of the net. Water is not an immediate need during gameplay. Hand-dominance dictates shooting tendencies. Powerplay vs. even numbers changes defensive strategy.

The connection between the CNS and muscles is via chemical messengers called neurotransmitters. Which neurotransmitter is responsible for transmitting the signal that stimulates Calcium release in a muscle fiber? a. seratonin b. epinephrine c. acetylcholine

c. acetylcholine

If a coach implements resisted sprint training by having his athletes run up a hill, what is the most important factor for this coach to watch for to ensure the greatest positive transfer back to on-field play? a. Reduced speed. b. Elevated RPE. c. Altered stride mechanics.

c. altered stride mechanics Resisted sprint training is designed to increase the propulsive forces during training, which can improve acceleration. However, if the movement pattern (i.e. stride mechanics) is altered, the athletes will be practicing a skill that is not task-specific.

Which of the following sports requires the least amount of dynamic movement in the transverse plane? a. lacrosse b. hockey c. basketball

c. basketball Due to the rotational movements necessary for the sports (shooting, passing, checking, etc.), lacrosse and hockey are considered rotational sports. Basketball has some rotation, but consider the plane of motion for the primary basketball skills--shooting, chest pass, dribbling, running, defensive side-shuffling...

The heart receives electrical signals from __________________ nerves a. sympathetic b. parasympathetic c. both sympathetic and parasympathetic

c. both sympathetic and parasympathetic Both are components of the autonomic nervous system. Sympathetic stimulation yields a chronotropic response (increased HR) during exercise or stress. Parasympathetic stimulation slows HR at rest and is a training adaptation to aerobic exercise.

Which of the following supplements works as an ergogenic aid based on the metabolic effect of being glycogen-sparing, which is caused by the increase in fat oxidation and can prolong endurance performance? a. Beta-alanine b. creatine c. caffeine

c. caffeine

High volume, large muscle group, and short rest period workouts completed with high frequency can lead to an inadequate recovery of the system and, ultimately, overtraining. Which hormone, when chronically elevated, is a marker of overtraining? a. cortisol b. growth hormone c. testosterone

c. cortisol

Which of the following is the least relevant action after evaluating an athlete when a coach is creating a resistance training program? a. Compare assessment to normative values b. Identify strengths and weaknesses c. Develop physiological qualities

c. develop physiological qualities All are good ideas, but physiological qualities are less related to resistance training and more related to metabolic conditioning.

Two individuals of the same body mass are lifting weights. Assuming all other factors to be equal, the person with tendons inserted on the bone _______________ the joint center should be able to lift _______________ weight. a. distal, lighter b. proximal, heavier c. distal, heavier

c. distal, heavier Consider the biceps brachii during a curl. What happens to the moment arm of the applied force when the insertion point is changed? Is a greater moment arm of the applied force an advantage or disadvantage in terms of force production potential?

Which of the following training drills should be a critical part of injury prevention (testing and training) for a female volleyball player who is in high school? a. 1 RM squat b. Vertical Jump c. Drop jump Drill

c. drop jump drill Eccentric control is an important part of preventing injury--specifically ACL for younger females. Neurological deficits can be observed during landing that aren't as obvious if performance is the primary measure (ex. vertical jump). Technique (drop jump) should precede performance (vertical jump, 1RM squat).

The female athlete triad is the interrelationship between what three primary factors? a. inadequate iron intake, osteogenesis, performance decrements b.overtraining, menorrhagia, inadequate protein intake c. energy availability, menstrual function, bone mineral density

c. energy availability, menstrual function, bone mineral density Energy availability can be a consequence of disordered eating, but it can also be unintentionally inadequate caloric intake based on high training demands.

An athlete tells the strength and conditioning coach about an upcoming term paper that is known to be extremely challenging. The student outlines the plan to accomplish this paper, along with some relevant sources and historical performance in the class. The student is anxious about the outcome of the paper but is happy about the learning experience and chance to demonstrate his competence. What type of stress is the best explanation of this athlete's current situation? a. distress b. arousal c. eustress

c. eustress Distress would lead to cognitive and/or somatic anxiety, whereas eustress is defined by positive mental energy, with the person rising to the occasion to meet the demands placed on them. In other words, eustress is feeling like one's own abilities are sufficient to meet the expectations of circumstances.

In competitive scenarios requiring a change of direction, an athlete can be coached to visually focus on any of the following body parts of an opponent except... a. trunk b. hips c. eyes

c. eyes The eyes can be deceptive, but the trunk and hips will show where an opponent is intending to go.

Based on the pulsatile nature of this hormone (with the highest peaks being nocturnal), combined with its influence on muscle protein synthesis, which hormone is influenced the most by the sleep habits of athletes and can influence recovery from resistance exercise? a. Testosterone b. Epinephrine c. Growth Hormone

c. growth hormone

Which of the following is not a proposed mechanism for the potential benefits from post-exercise compression garments? *Read the first paragraph of the introduction for the following article to help answer the question: Atkins, R., Lam, W. K., Scanlan, A. T., Beaven, C. M., & Driller, M. (2020). Lower-body compression garments worn following exercise improves perceived recovery but not subsequent performance in basketball athletes. Journal of Sports Sciences, 38(9), 961-969. a. Enhanced blood flow b. Reduced muscle soreness c. Increased creatine kinase concentrations

c. increased creatine kinase concentrations Based on increased blood flow and metabolite clearance, creatine kinase* levels are expected to be lower. *creatine kinase is a marker for muscle damage.

What is the direct performance benefit of the Frank-Starling mechanism? a. Elevated blood pressure b. Decreased submaximal heart rate c. Increased stroke volume

c. increased stroke volume

Which of the following is not a marker of anaerobic overtraining? a. increased muscle soreness b. decreased heart rate variability c. Increased testosterone levels

c. increased testosterone levels Review the textbox: What are the Markers of Aerobic Overtraining?

An athlete with an RPE of 9 is likely completing which of the following types of training? a. LSD b. Pace/tempo c. Interval

c. interval

If an athlete complains of feeling cold often, a decreased exercise capacity, and muscle weakness, which mineral is most likely deficient in this athlete's diet? a. Zinc b. Calcium c. Iron

c. iron Review signs and symptoms of anemia.

During the downward phase of a barbell back squat, which type of muscular contraction best describes the role of the hamstrings? a. concentric prime mover b. eccentric prime mover c. isometric stabilizer

c. isometric stabilizer First, assess what joint actions are occurring during the downward movement phase of a squat (knee and hips). What happens to the length of the hamstrings when knee flexion occurs? Hip flexion? Net movement? Technically, there is a ~10% change in muscle length, but the key role of the hamstrings is to keep proper pelvic position during the squat to let quads and glutes dominate (this is why squats are not a great choice for hamstring hypertrophy).

An Olympic lifting coach uses a video analysis software to assess a video recording with an athlete. The coach provides feedback on bar path, joint angles, and body positions. Which type of feedback is the coach providing? a. Intrinsic b. Knowledge of results c. Knowledge of performance

c. knowledge of performance This type of feedback focuses on providing the athlete with information about their movement pattern.

Foods with a ________glycemic index are preferred for optimal health because they moderate the spike in blood glucose after eating, which can help prevent metabolic disorders such as diabetes. a. variable b. high c. low

c. low

An athlete is completing a training session with cleans (3x2@85% 1RM) followed by squats (4x4@85% 1RM). The athlete sets their phone to allow 3 minutes of recovery between sets. What are your recommendations for this athlete? a. Decrease rest periods b. Increase rest periods c. Maintain rest periods

c. maintain rest periods

Stride length is the longest during which phase of sprinting? a. Start b. Acceleration c. Maximum velocity

c. maximum velocity

Which of the following activities is the best recommendation for a downhill skier wishing to increase the bone mineral density in her wrists? a. preacher curls b. triceps extension machine c. military press

c. military press Single joint exercises and machines should be limited because they do not offer as much skeletal support as multi-joint, free weight exercises.

A coach informs his athletes that at the beginning of the competitive season he will be testing the back squat 1RM on all athletes and he hopes to see at least a 5% improvement for each team member. Shelby is excited by this new goal and the chance to evaluate her abilities. She likely is experiencing what type of motivation? a. extrinsic motivation b. motive to avoid failure c. motive to achieve success

c. motive to achieve success This athlete is intrinsically motivated to compare her progress against herself. An athlete motivated to achieve success is comfortable in an environment where the outcome is at least partially uncertain.

During a countermovement vertical jump, _______________ are activated based on the amount of change in muscle length and the rate of change in length. a. golgi tendon organs b. nociceptors c. muscle spindles

c. muscle spindles

An athlete with sporadic recreational (i.e. at home) strength training experience using dumbbells and bands makes the tennis team. The athlete has not been regularly training or conditioning outside of playing tennis. This athlete comes to the first team lift of the off-season training block. What should the primary goal for this athlete be based on your analysis? a. strength b. power c. muscular endurance/hypertrophy

c. muscular endurance/hypertrophy With limited experience with and exposure to any resistance training stimulus, it is important to build a foundation to extend into future strength, then power training.

You are assigned high-school women's soccer as one of your teams to train. You know these athletes are at a higher risk for ACL injuries. Which of the following is the best exercise selection to help reduce the risk of injury? a. Leg press b. Front Squat c. Nordic hamstring curls

c. nordic hamstring curls Many people are quad dominant, which is less than ideal for ACL protection because quads oppose the action of the ACL (inhibit forward translation of the tibia). The hamstrings support the action of the ACL, so hamstring strengthening helps create muscle balance with the quads along with a supportive role for the ACL. Squat pattern exercises have a much greater emphasis on quad and glute development.

A circuit training program of resistance training exercises completed for 10 repetitions with 30 second rest periods will have the greatest aerobic capacity benefit for which of the following athletes? a. Recreational runner b. Collegiate wrestler c. Novice, middle school tennis athlete

c. novice, middle school tennis athlete If an aerobic foundation is already in place (higher level athletes or aerobic athletes), there is less likelihood of an aerobic benefit from resistance training--even circuit training.

Aerobic training volume will be the highest in which phase of a periodized program for a team sport athlete? a. Pre-season b. In-season c. Off-season

c. off-season The off-season is the time to build a foundation. Even for anaerobic or mixed-metabolic sports, an aerobic foundation is necessary to be able to adequately recover from future, higher intensity training efforts.

Which of the following athletes can be expected to have and/or require a greater rate of force development for their sport? a. power lifter b. strongman competitor c. olympic lifter

c. olympic lifter Powerlifting is about maximum force production; Strongman requirements add anaerobic capacity/strength endurance. Olympic lifting is all about RFD (i.e. power). This is why people can deadlift and squat more than they can clean. If rate (i.e. speed) is the primary goal, some mass has to be sacrificed (remember: Force=mass*acceleration).

Which of the following is not a primary role of calcium? a. Muscle contraction b. Nerve conduction c. Oxygen transport in the blood

c. oxygen transport in the blood

For endurance running (including treadmill running) the 3-5 minute cool-down is recommended to... a. increase the excess post exercise oxygen consumption. b. force the heart rate back to resting levels. c. prevent blood pooling and improve venous return.

c. prevent blood pooling and improve venous return.

The psychological response to injury can be expected to last through which phase of the rehabilitative process? a. post-injury diagnosis b. rehabilitiation c. return to play

c. return to play A variety of emotions will accompany the recovery process. After the initial shock of injury wears off, there are still psychological concepts that have to be worked through, including a sense of loss for the time missed due to injury, lack of confidence about performing at the previous level ability, and fear of reinjury.

A coach progresses her athletes through a single-arm split jerk by starting the movement using only a closed fist (i.e. unloaded), then using a landmine attachment, before finishing with a kettlebell. Which type of practice was implemented by this coach? a. Progressive part b. Repetitive part c. Simplification

c. simplification This form of practice makes the task easier by regressing the movement (while still completing the entire movement), which can be accomplished by: slowing the movement down doing assisted versions of the movement (ex. using a landmine device) changing the equipment used (ex. closed fist-->landmine-->kettlebell) etc.

Which of the following athletes is most likely to have the highest concentration of myoglobin? a. 200 m sprinter b. basketball player c. soccer player

c. soccer player What is the role of myoglobin? Consider the sport with the highest aerobic demand.

During a vertical jump, the quadriceps muscle group is very useful. If an athlete wishes to enhance quad strength (to improve jumping performance), which of the following exercises is the best selection to target the quads with the intent to improve jumping performance? a. Seated knee extension b. Hip sled/Leg press c. Squat

c. squat Jumping is a multi-joint, closed kinetic chain activity...

An athlete completes 5 sets of 6 reps. What is the most probable goal for this athlete's training program? a. Hypertrophy b. Muscular endurance c. Strength

c. strength Review Table 17.11

The vascular pressure occurring during left ventricular contraction is the ____________ blood pressure. a. diastolic b. mean arterial c. systolic

c. systolic

A U12 soccer program is beginning a resistance training program. What should the primary focus be for this age group? a. Maximizing strength b. Enhancing sports performance c. Technique and proper form

c. technique and proper form The benefits of resistance training for any group are broad, but the primary goal of pre-adolescent and adolescent children should always be to create a base level of movement proficiency to build on for future health and fitness goals.

Which of the following sports is most likely to implement this sprint program? Lateral bounding: 3x10 yds 5 yd sprints: 6x2 2 step lateral shuffle to 5 yd sprint: 2x5 a. Track and Field Sprinter b. Hockey c. Tennis

c. tennis Some things to apply from a needs analysis: Plane of motion/direction Dimensions of the playing area Primary movement patterns associated with sport skills

Which of the following muscles is the most likely to rely on a high frequency of motor unit recruitment to maximize force production? a. pectoralis major b. gracilis c. teres major

c. teres major How does the size of the muscle influence motor unit recruitment patterns? Will a smaller muscle have many motor units in reserve for additional recruitment or will it have to recruit the initially recruited motor units more frequently?

Which is the hormone with the most remarkable difference between men and women that is involved in the hypertrophic response to resistance exercise? a. cortisol b. growth hormone c. testosterone

c. testosterone

An athlete beginning an agility/change of direction training program is assessed using a drop landing drill. What is the strength and conditioning coach's rationale for this assessment? a. To assess peak force production capability. b. To identify basic strength capacity. c. To assess the ability to effectively absorb force.

c. to assess the ability to effectively absorb force Eccentric control is an important part of the braking phase of agility/change of direction activities.

The term "glycogen sparing effect" indicates a training adaptation where fat is oxidized more efficiently at a given submaximal intensity. Which type of athlete is most likely to benefit from this effect? a. Sedentary b. Untrained c. Trained

c. trained Enzymes responsible for fat oxidation are increased after training, along with an increase in size and density of mitochondria (the part of the cell responsible for aerobic metabolism).

Which of the following is generally discouraged in older adults, due to the sudden rise in blood pressure it can create? a. strength and power training b. aerobic endurance training c. Valsalva maneuver

c. valsava manuever Be sure to review all program design considerations for older adults.

During an overhead press, an athlete goes into lumbar extension to complete the lift and get the bar into a locked-out overhead position. What is the most likely cause of this compensation? a. overdeveloped rhomboids b. tight lats c. weak deltoids

c. weak deltoids How does lumbar extension change the mechanics of an overhead press? Are there additional contributions from another muscle group when in the extended position that help out the prime mover of a standard overhead press?

Due to a team's lack of focus and preparation, a coach cancels a highly anticipated intra-squad scrimmage. This is an example of which of the following? a. positive punishment b. negative reinforcement c. positive reinforcement d. negative punishment

d. negative punishment

Which of the following is not an adverse effect of anabolic steroid use? a. testicular atrophy/menstrual cycle irregularities b. acne c. aggression/hostility d. reduced bone mineral density

d. reduced bone mineral density