more multible choice 2

A variety of endogenously substances are used to enhance athletic performance. Match the following categories with a primary effect. a) improve training by reducing fatigue and enhance recovery b) counteracts or neutralizes acid c) provide greater arousal for performance d) stimulates muscle hypertrophy e) stimulates red blood cell production 1. catecholamines 2. anabolic steroids 3. erythropoietin 4. sodium bicarbonate 5. creatine

1. C 2. D 3. E 4. B 5. A

The primary goals of a strength and conditioning program are to: a) lower the potential for injury and improve performance b) produce winning teams and develop an individual's potential c) attract recruits and improve participation d) improve quickness and flexibility

a)

The primary substrate system for a 50-meter sprint is: a) creatine phosphate b) fat c) glucose d) protein e)oxygen

a)

The strength and conditioning professional can use the Sit and Reach test to determine the flexibility of which of the following muscle groups? I. Hip extensors II. hip flexors III. low back extensors IV. hip abductors a) I and III only b) II and IV only c) I and IV only d) II and III only

a)

The testing protocol to determine 1 RM calls for increasing the resistance (load) according to the following general guidelines: a) 10-20 lbs or 5-10% for upper body 30-40 lbs or 10-20% for lower body b) 2-5 lbs or 2% for upper body 5-10 lbs or 5% for lower body c) 5-10 lbs or 5% for upper body 5-10 lbs or 5% for lower body d) 10 lbs or 10% for upper body 20 lbs or 20% for lower body

a)

This ion, stored in the sarcoplasmic reticulum, is released into the sarcoplasm to signal the beginning of the contraction process a) calcium b) hydrogen c) potassium d) sodium

a)

Which of the following best describes appropriate activity during the second transition period for a college soccer player? a) low-intensity recreational exercise b) high-intensity aerobic exercise c) sport-specific exercise d) high-volume plyometric exercise

a)

Which of the following best describes what occurs during an eccentric muscle contraction? a) resistance is greater than muscular force b) resistance is equal to muscular force c) resistance is less than muscular force d) resistance does not apply

a)

Which of the following cardiovascular adaptations to chronic aerobic exercise contribute the most to improved aerobic endurance performance? a) increase maximal cardiac output b) decreased resting blood pressure c) decreased resting heart rate d) increased submaximal arterial-venous oxygen (a-VO2) difference

a)

Which of the following cardiovascular adaptations to chronic aerobic exercise contribute the most to improved aerobic endurance performance? a) increased maximal cardiac output b) decreased resting blood pressure c) decreased resting heart rate d) increased submaximal arterial-venous oxygen (a-VO2) difference

a)

Which of the following energy pathways/systems has the highest rate of energy production? a) the phosphagen system b) fast glycolysis c) slow glycolysis d) fat oxidation

a)

Which of the following exercises most closely mimics rebounding the ball in basketball? a) push press b) power clean c) back squat d) hip sled

a)

Which of the following exercises requires the most similar quadriceps muscle function as landing from a rebound in basketball? a) alternate leg bound b) downhill running c) plyometric jump to box d) resisted sprinting

a)

Which of the following is a marker of aerobic overtaining? a) decreased serum testosterone concentration b) increased muscle glycogen stores c) decreased post-workout muscle soreness d) increased resting catecholamine level

a)

Which of the following is an appropriate rest interval for a middle distance runner performing 400m running sprint intervals in 60 seconds. a) 3 minutes b) 2 minutes c) 60 seconds d) 30 seconds

a)

Which of the following is the BEST recommendation to give to a sprinter who runs with too much vertical displacement? a) use a longer push-off with each stride b) raise the hips upward more than forward c) keep the torso in a more erect position d) focus eyes on the ground slightly ahead of the feet

a)

Which of the following is the most sport-specific exercise for a sprinter? a) dumbbell lunge b) upright row c) ankle dorsi flexion d) leg (knee) curl

a)

Which of the following techniques should be emphasized when starting a sprint from starting blocks? a) swing the arms through a large range of motion b) immediately attain an upright position c) minimize the initial knee lift d) push-off with the front leg only

a)

Which of the following tests assesses the low-speed strength of an experienced, well-trained collegiate rower? a)1 RM back squat b) Wingate test c) Margaria-Kalamen Test d) 1 RM power clean

a)

Which of the following types of training is conducted at an intensity equal to the lactate threshold? a) pace/tempo training b) interval training c) repetition training d) Fartlek training

a)

Which of the following will be improved the MOST by increasing strength of the hip flexor muscles? a) maximum speed b) start speed c) vertical jump ability d) standing long jump ability

a)

Which of the following sequences will produce the most reliable results? I. T-test II. 1 RM incline bench press III. 1 RM power clean IV. 1 minute step test a) III, I, IV, II b) I, III, II, IV c) IV, II, I, III d) II, III, I, IV

b)

You have been asked to develop a training program for Helene Winter. Which of the following should you consider first when writing her program? a) her cardiovascular fitness level b) her medical history c) her balance and agility d) her upper body and muscular strength

b)

A bundle of muscle fibers is called a: a) periosteum b) endomysium c) fasciculus d) sarcolemma

c)

All of the following applied program design variables contribute to significant exercise-induced increases in serum testosterone concentrations except: a) heavy loads b) high volumes c) long rest periods d) large muscle group exercises

c)

All of the following are commonly accepted benefits of properly performed static stretching movements except: a) increased joint range of motion b) decreased muscle stiffness c) decreased superficial muscle temperature d) increased localized blood flow

c)

All of the following are examples of training adaptations for aerobic exercise EXCEPT a) increased blood volume b) increased capillary density c) increased heart rate at a given rate of exercise d) increased oxygen extraction at a given rate of exercise e) increased stroke volume at a given rate of exercise

c)

All of the following are potential indicators of over training EXCEPT: a) decreased muscle glycogen stores b) increased sleep disturbances c) decreased exercise heart rate d) increased resting blood pressure

c)

All of the following are signs of overtraining EXCEPT a) decreased muscle glycogen b) decreased performance c) increased maximal oxygen uptake d) increased muscle soreness e) increased submaximal heart rate

c)

All of the following tests are used to measure maximum muscular power EXCEPT the: a) Margaria-Kalamen test b) vertical jump c) 40-yard sprint d) 1 RM power clean

c)

An 8-year old girl has observed dramatic increases in her upper-body strength following six months of resistance training. Which of the following is most likely to be responsible for this gain? a) increased size of muscle fibers b) increased number of muscle fibers c) improved neuromuscular functioning d) increased muscle density

c)

For the shoulder press exercise, how many repetitions can typically be performed with a load of 85% of the 1 RM? a) 12 b) 10 c) 6 d) 2

c)

In response to a heavy loading session, the muscle groups stressed in which of the following exercises requires the longest recovery time? a)bench press b) leg (knee) extension c) front squat d) dumbbell chest fly

c)

Internal rotation of the hip takes place in this plane: a) frontal b) sagittal c) transverse

c)

Josephine performs a biceps curl, lifting a weight from the extended position up to full flexion of the elbow. This movement provides an illustration of this type of lever system: a) first class b) second class c) third class

c)

Primary training adaptations of elite aerobically-trained athletes include which of the following? I. increased maximal oxygen uptake II. decreased blood lactate concentration III. increased running economy IV. decreased capillary density a) I and III only b) II and IV only c) I, II, and III only d) II, III, and IV only

c)

Stimulation of muscle spindles induces a a) relaxation of GTOs b) relaxation of stretched muscle c) contraction of the stretched muscle d) contraction of the reciprocal muscle

c)

Training frequency is influenced by all of the following except: a) training status b) intensity and duration of the training season c)aerobic vs. anaerobic training d) sport season (i.e off season, preseason)

c)

Using the Karvonen formula, what is the target heart rate of a 40-year old female athlte (with a resting heart rate of 80 beats per minute) who is prescribed an exercise training intensity of 60%? a) 188 beats per minute b) 164 beats per minute c) 140 beats per minute d) 108 beats per minute

c)

When bending over to grip a barbell, the person has his/her palms facing away from their body, this is a(n): a) alternated grip b) pronated grip c) supinated grip d) neutral grip

c)

When performing contract-relax PNF stretching of the hamstrings with a partner, which of the following describes the initial prestretch and how long should it be maintained? a) active prestretch for 10 seconds b) active prestretch for 30 seconds c) passive prestretch for 10 seconds d) passive prestretch for 30 seconds

c)

Which of the following aspects of an athlete's training program should comprise the greatest time commitment during the competitive season? a) strength and conditioning b) injury prevention c) skill improvement d) plyometrics

c)

Which of the following can be metabolized anaerobically? a) protein b) fat c) carbohydrate d) amino acids

c)

Which of the following combinations of goal repetitions and sets MOST effectively promotes muscular hypertrophy? a) 10 reps and 2 sets b) 6 reps and 2 sets c) 10 reps and 4 sets d) 6 reps and 4 sets

c)

Which of the following increases as an adaptation to chronic resistance training but decreases as an adaptation to chronic aerobic training? a) glycogen stores b) mitochondrial density c) maximal power production d) creatine phosphate stores

c)

Which of the following is a characteristic of a vertical (upright) chest press machine versus a free weight bench press? a) more variation is permitted in exercise range of motion b) more muscle groups are trained simultaneously c) less skill is required to perform the exercise d) less stress is placed on the prime movers

c)

Which of the following is a test of agility? a) 1 RM Power Clean b) vertical jump c) T-test d) 1.5 mile run

c)

Which of the following is considered a power exercise? a) seated shoulder press b) upright row c) clean and push press d) forward step lunge

c)

Which of the following is defined by the resistive load an athlete is able to lift as compared to his/her cross sectional area? a) joint angular velocity b) muscle cross sectional area c) strength to mass ratio d) muscle contractile velocity

c)

Which of the following movements and planes of motion are associated with the upward movement phase of the standing calf (heel) raise exercise? a) dorsi flexion in the sagittal plane b) plantar flexion in the frontal plane c) plantar flexion in the sagittal plane d) dorsi flexion in the frontal plane

c)

Which of the following should be evaluated first when designing a training program for a 68-year-old competitive tennis player? a) upper-body strength b) cardiovascular fitness c) medical history d) balance and agility

c)

Which of the following types of drills is generally considered the most intense? a) jumps in place b) bounds c) depth jumps d) box jumps

c)

Which of the following will increase the dissociation between hemoglobin and oxygen? a) high partial pressure of oxygen b) increased pH c) increased temperature d) low partial pressure of CO2

c)

A college baseball player was tested ten weeks before the start of the season with these results: 1 RM bench press: 275 lbs vertical jump: 24" T-test: 11.6 seconds 40-yard sprint: 4.8 seconds 1 minute sit-up: 37 Which of the following need to be improved in the pre-season training program? a) agility and muscular strength b) power and local muscular endurance c) power and muscular strength d) agility and local muscular endurance

d)

A female triathlete needs to improve the muscular endurance of her upper body. Using 3 sets of 15 repetitions per exercise, which of the following rest period lengths would maximize her goal? a) 120 seconds b) 90 seconds c) 60 seconds d) 30 seconds

d)

A freshman collegiate 1600-mete runner, who has been aerobically training for 2 years, improves in her performance time throughout the course of her first season on the track team. Which of the following physiological responses is PRIMARILY responsible for her performance improvements? a) decrease in lean body mass b) decrease in proportion of Type I muscle fibers c) increase in maximum heart rate d) increase in running economy

d)

Acute aerobic results in increases in all of the following EXCEPT: a) systolic blood pressure b) heart rate c) oxygen uptake d) diastolic blood pressure

d)

After consistently following an aerobic endurance training program for six months, a previously untrained individual will experience which of the following physiological changes? a) increased maximal blood pressure b) decreased resting l-VO2 difference c) decreased maximal tidal volume d) increased resting stroke volume

d)

All of the following exercises require a spotter except: a) flat dumbbell fly b) overhead triceps extension c) forward step lunge d) lat pulldown

d)

An athlete has been performing over speed sprinting on a high-speed treadmill, sprinting at 20 mph on a 20% grade. Which of the following will BEST minimize the risk of injury? a) use a spotter b) only sprint in 5-second increments c) hold onto the side rails d) use a harness

d)

As the rear leg swings forward for the next stride in sprinting, which of the following muscle groups (of that same leg) eccentrically controls forward momentum? a) quadriceps b) gastrocnemius c) iliopsoas d) hamstrings

d)

Decrease in which of the following variables will, with training, cause an increase in the capacity of the lactic acid energy system to produce ATP. a) exercise intensity b) exercise duration c) training frequency d) rest period

d)

Performance in which of the following events has been shown to be MOST enhanced by creatine supplementation? a) marathon b) 10-km race c) 5-km race d) 100-m sprint

d)

The length-tension relationship of muscle is based on the following act a) as muscle lengthens, the tension increases b) as muscle lengthens, the tension decreases c) as muscle lengthens, the tension changes and is highest at the shortest length d) as muscle lengthens, the tension changes and is highest at the middle length e) as muscle lengthens, the tension changes and is highest at the longest length

d)

Toni wants to increase the speed at the end of her endurance running performance. The best training method for achieving this goal is a) fartlek b) interval c) pace/tempo d) repetition

d)

When designing an in-season resistance training program for a basketball team with limited training time, which of the following exercise arrangements is the most effective and minimizes the length of the rest periods need between body areas? a) bench press, shoulder press, hang clean, lunge b) shoulder press, hang clean, lunge, bench press c) lunge, hang clean, shoulder press, bench press d) hang clean, bench press, lunge, shoulder press

d)

When lifting maximal loads, the use of a weight belt may provide the greatest benefits when performing which of the following exercises? a) machine shoulder press b) bench press c) hip sled d) front squat

d)

When throwing a baseball, an athlete's arm is rapidly stretched just prior to throwing the ball. Which of the following structures detects and responds to that stretch by reflexively increasing muscle action? a)extrafusal fibers b) Golgi Tendon Organs c) Pacinian corpuscle d) Muscle spindles

d)

Which of the following activities places the LEAST metabolic demand on the phosphagen energy system? a) tennis b) football c) basketball d) cross-country skiing

d)

Which of the following is a characteristic of fast-twitch muscle fibers? a) low contraction speed b) high resistance to fatigue c) low anaerobic enzyme content d) high power output

d)

Which of the following is a test for aerobic power? a) 1 RM power clean b) vertical jump c) T-Test d) 1.5 mile run

d)

Which of the following is not a phase of the stretch-shortening cycle? a) amortization b) concentric c) eccentric d) isometric

d)

Which of the following is the LEAST effective factor that determines an athlete's fluid replacement needs after an exercise session? a) duration of exercise b) intensity of exercise c) environmental temperature d) thirst mechanism

d)

Which of the following tests should most preferably be administered on a separate day? a) body weight measurement b) 400 meter run c) skin-fold measurement d) 12-minute run/walk

d)

Which principle of training is based on the idea that one should target the sport-related energy pathways and muscle groups? a) overload b) overtraining c) progression d) specificity

d)

At the beginning of aerobic exercise, before reaching a steady state, an individual will be in this state: a) anaerobic threshold b) EPOC c) lactate threshold d) oxygen debt e) oxygen deficit

e)

During maximal intensity activities (>90% of maximum) which fibers will be recruited? a) Type I only b) Type IIb only c) Type I and Type Ia d) Type IIa and Type IIb e) Type I, Type IIa, and Type IIb

e)

When selecting tests to evaluate an athlete/client's fitness or capacities, a conditioning professional should consider all of the following EXCEPT: a) metabolic energy systems used in the activity b) bio-mechanical movement patterns c) gender d) age e) national norms or comparison criteria f) environmental factors

e)

For most resistance exercises, it is recommended that you: a) exhale as you return the weight b) inhale as you return the weight c) take a deep breath in and hold it as you do the lift d) exhale as you lift the weight e) inhale as you lift the weight f) both b and d g) both a and e

f)

As an athlete maintain exercise at near-maximal intensity, which of the following will accumulate in the working muscle? a) hydrogen ions b) glucose molecules c) NADH molecules d) creatine phosphate

a

A 17-year old high school cross-country runner has been training aerobically for six months in preparation for the upcoming season. Which of the following adaptations will occur in the muscles during that time? a) increased concentration of oxidative enzymes b) hyperplasia of Type II fibers c) transformation from Type I to Type II fibers d) atrophy of Type I fibers

a)

A baseball pitcher has an elbow flexion to elbow extension ratio of 1:3. Which of the following exercises would be added to his program to reduce the risk of throwing related injuries? a) dumbbell bicep curl b) decline bench press c) bent-over lateral raise d) overhead triceps extension

a)

A college volleyball coach would like to know which of her players has the most muscular power. Which of the following is the MOST valid test for measuring muscular power? a) vertical jump b) 1RM bench press c) 5 RM squat d) 100 meter sprint

a)

A female professional basketball player is using interval training during preseason conditioning to prepare for the upcoming season. Which of the following exercise interval duration and intensity combinations will MOST effectively simulate the metabolic demands of a basketball game? a) 10 second duration with 95% intensity b) 30 second duration with 75% intensity c) 2 minutes duration with 60% intensity d) 5 minutes duration with 40% intensity

a)

A lever for which the muscle force and resistive force act on opposite sides of the fulcrum describes: a) first class b) second class c) third class d) no class

a)

A runner is using repetition to improve her final kick in a 10 km (6.2 mile) race. Which of the following describes this type of training? I. Frequency: 1x/week II. Work: rest ratio: 1:1 III. Intesity: greater than VO2 max IV. Work out bout duration: 3-5 minutes a) I and III only b) II and III only c) I, II, and IV only d) II, III, and IV only

a)

Adaptations in all of the following contribute to increase in VO2 max with endurance training EXCEPT a) heart rate b) stroke volume c) mitochondrial density d) capillary density

a)

All of the following are appropriate to include in the strength/power phase of a periodized training program for a collegiate soccer goalie except: a) interval training using the 300-yd shuttle run b) squat depth jump drills off a 24-inch plyometric box c) push jerk exercise with 80% of the 1RM for 3 sets of 4 reps d) back squat exercise with 90% of the 1 RM for 3 sets of 4 reps

a)

All of the following are physiological differences between elite long-distance cyclists and elite Olympic weight lifters except: a) age-predicted HR max b) estimated VO2 max c) cross-sectional area of the triceps brachii muscle d) proportion of Type I to Type II muscle fibers

a)

All of the following sections of the sarcomere shorten during a concentric muscle action EXCEPT the a) A-band b) distance between Z-lines c) H-zone d) I-band

a)

An application of the principle of overload for an aerobic endurance athlete would be to have the athlete train a) above lactate threshold b) below performance pace c) for a reduced duration d) while targeting the aerobic pathways

a)

During a single training session, which of the following exercise sequences is the most appropriate for the strength/power phase of an athlete's program? a) power clean, bench press, back squat, bent-over row, leg (knee curl) b) leg press, front squat, snatch, push press, incline bench press c) lunge, peck deck, hip ab/adduction, snatch, lateral raise d) push press, shoulder press, power clean, dead lift, power pull

a)

During free weight exercise, muscle force varies with which of the following? I. perpendicular distance from the weight to the body II. joint angle III. movement velocity IV. movement velocity squared a) I and III only b) I, II, and III only c) II, and IV only d) II, III, and IV only

a)

For a high school basketball guard, which of the following best describes the relationship between resistance exercise volume and intensity at the beginning of the preparatory period? a) high volume, low intensity b) high volume, high intensity c) low volume, high intensity d) low volume, low intensity

a)

Improving speed-endurance can BEST be accomplished by which of the following a) performing interval sprints b) performing longer duration aerobic endurance training c) increases the number of ballistic stretches following the workout d) increasing the intensity of the aerobic endurance workouts

a)

Single-set resistance training is most appropriate for: a) untrained individuals b) highly trained individuals c) individuals whose goal is muscular hypertrophy d) none of the above

a)

A compared to males, the potential for force production of females per muscle cross-sectional area is: a) lower b) equal c) higher d) dependent on the muscle type

b)

A junior college basketball forward is administering a battery of tests to determine her training status. Based upon the results shown below, her training program should be designed to emphasize improvement in which of the following areas? Height: 69" Weight: 150 lbs % fat: 20% 1 RM Bench Press: 100 lbs 1 RM Squat: 215 lbs Vertical Jump: 19" a) body composition b) upper body strength c) lower body strength d) anaerobic power

b)

All of the following may affect rate of cross-bridge cycling and thus force production except: a) myosin ATPase activity b) neural inactivation c) calcium concentration d) calcium e) sodium

b)

Anaerobically capacity is quantified as the maximal power output achieved during activity lasting: a) less than 10 seconds b) 30-90 seconds c) 2-3 minutes d) longer than 5 minutes

b)

During a single aerobic exercise session, oxygen is delivered to the working muscles at an elevated rate due to an increase in: a) total blood hemoglobin b) cardiac output c) blood glucose d) plasma volume

b)

Dynamically pre-stretching a muscle is associated with which type of subsequent muscle action? a) eccentric b) concentric c) isometric d) kinesthetic

b)

How is the exercise technique needed for jogging modified when performing a warm-up drill for plyometrics? a) greatly increasing hip and knee flexion b) not allowing the heels to touch the ground c) extending the knees to touch the heel to the buttocks d) limiting multi-directional changes

b)

In order of the longest to shortest, what is the sequence of the cycles of a periodized training program? I. Mesocycle II. Microcycle III. Macrocycle a) I, II, III b) III, I, II c) II, I, III d) I, III, II

b)

Performance decrements from dehydration among aerobic endurance athletes may begin to occur after the loss of what percent body mass? a) 1 b) 3 c) 5 d) 7

b)

To improve lower body muscular power, which of the following exercises can be added to a traditional resistance training program? a) sit and reach b) squat jump c) hexagon drill d) stair climbing

b)

When a volleyball player is training for muscular power, which of the following load and repetition combinations is MOST appropriate? a) 70-80% and 1-2 reps b) 75-80% 3-5 reps c) 85-90% 1-2 reps d) 85-90% 3-5 reps

b)

When performing the plyometric depth push-up, the athlete should begin with the hands on the... a) ground with the elbows extended b) ball with the elbows extended c) ground with the elbows flexed d) ball with the elbow flexed

b)

Which of the following decreases as a result of resistance training and increases due to aerobic training? a) glycogen stores b) mitochondrial density c) maximal force production d) creatine phosphate stores

b)

Which of the following describes the proper position of the lumbar spine during the performance of the back squat? a) flexed b) lordotic c) kyphotic d) slightly rotated

b)

Which of the following guidelines is most important to follow when planning to administer an aerobic endurance test in the heat? a) have athletes fill out a waiver before conducting the test b) measure the relative humidity and air temperature before testing c) allow athletes to acclimatize for the heat 1 hour before testing d) eliminate the warm-up prior to performing the test

b)

Which of the following is a goal of the hypertrophy/endurance phase of the preparatory period of a periodized resistance training program? a) increase power b) increase lean body mass c) decrease rest period lengths between sets d) decrease the incidence of overuse injuries

b)

Which of the following is the minimum recommended amount of fluid to drink and the timing of the fluid intake prior to an exercise session? a) .9 L 2 hours before exercise b) .5 L 2 hours before exercise c) .5 L 1 hour before exercise d) .9 L 1 hour before exercise

b)

Which of the following is the most appropriate type of surface for performing high-intensity lower-body plyometric drills? a) artificial turf b) grass field c) mini trampoline d) outdoor basketball court

b)

Which of the following is the typical sequence of periodization periods within one macrocycle? a) competition, transition, active rest, preparatory b) preparatory, transition, competition, active rest c) transition, preparatory, active rest, competition d) active rest, transition, competition, preparatory

b)

Which of the following percentages of 1 RM typically will allow an individual to perform 12 repetitions of the bench press? a) 55% b) 67% c) 75% d) 77%

b)